The Secret of a Healthy Immune System

What is the Human Immune System?

The immune system is a complex defense mechanism of the body. It is like an army the body uses to protect itself. The white blood cells are the troops that make up this army. They are made in your bone marrow and are part of the lymphatic system. They move throughout your body searching for foreign invaders to launch an attack. In doing this they keep your body healthy. Depending on the lifestyle choices you make, your immune system responds either in a positive way to keep you healthy or negatively if you get sick. What is the secret of a healthy immune system? How can you keep healthy and strong?

What Helps You Fight a Virus?

The immune system is made up of billions of microbes, and most of them are essential to your life. These all work together to protect you against causes of infection.

When your immune system is not working properly, it is easier for you to get sick.

The primary purpose of your immune system is to protect your body against outside invaders such as bacteria, viruses, fungi, and toxins that make you susceptible to getting sick.

Without your immune system, you would never recover from the common cold or any other illness that you had.

Occasionally, however, if you are sick, you may need an antibiotic or an over-the-counter drug to help you in the healing process.

How Can You Tell if Your Immune System is Strong?

If you seldom get sick and generally feel healthy and strong, you can expect that your immune system is in good working order.

8 Signs of a Weak Immune System.

You Feel Tired All the Time.

You may not feel sick, but your immune system is weak just waiting to catch you unawares with sickness. Feeling tired all the time is a symptom that your immune system is not working optimally.

Catch Coughs and Colds Easily.

If you catch a cold, or the flu more than 2 times a year, it is a good indication that your immune system is not working as well as it could.

Frequent Infections

If you need to see the doctor repeatedly during the year for urinary or respiratory infections, it implies that it is difficult for your body to fight offending infections. This is a sign of a weak immune system.

Joint and Muscle Aches

Chronic joint and muscle aches and pains are often linked to our immune system.

Frequent Digestive Distress

Your gut health plays a huge role in regulating the delicate balance of a healthy immune system.

Skin Breakouts

The skin is a protective barrier to prevent irritants and unwanted organism from entering. If your skin becomes dry and cracked it allows rash, acne, and eczema to form. You want your skin supple and your immune system strong.


Research has discovered that sound sleep improves the production of immune cells which fight infection, inflammation, and stress.

Feel Stressed or Burnt out

With more stressors in your life, the more likely you are to have a weak immune system. The chronic, long-term stress hormone Cortisol lowers the infection fighting ability in your body.

Subtle Signs from Your Immune System.

If you often feel stressed out or run down, and your skin breaks down, it is a good sign that your immune system is under attack. Take care of yourself by regularly getting a good night’s sleep and eating a healthy diet, and keeping your skin cleansed.

5 Culprits that are Linked to a Weak Immune System:

  1. Eating a lot of sugary things.
  2. Eating a lot of fatty foods.
  3. Not getting enough sound sleep.
  4. Being stressed. Comedy is a good antidote so you can have a good belly laugh.
  5. Smoking. One cigarette destroys 25 mg of vitamin C.

5 Ways to Boost Your Immune System.

If you want to improve your immune system, you need to improve your lifestyle to make certain it is a healthy one. Most people will have a strong immune system just by maintaining these 5 things.

  1. Maintain a healthy diet.
  2. Exercise Regularly
  3. Drink plenty of water
  4. Have a good sleep routine.
  5. Minimize stress.

What Foods Will Boost My Immune System?

Shop from the Outside Aisles of Your Grocery Store.

If you want to prevent getting colds, the flu, or other infections, you will do most of your grocery shopping from the outside aisles of the grocery store.

The Produce Section

Start with the fresh produce section. Usually when you walk into a grocery store, you see the fresh produce. Pick up some citrus fruit and red bell peppers which are full of Vitamin C.

Head over to the broccoli, spinach, lettuce, and squash. The fruit section should be full of apples, pears, kiwi, and fresh peaches and nectarines – when they are in season.

In our grocery store the nuts and seeds are not too far away. A small handful of nuts and seeds each day, are sure to help build your immune system, as will garlic and ginger.

Dairy and Meat Department

As we continue around the outside aisles, the dairy and orange juice section often comes next. Then comes the meat department. Some people try for a plant-based diet. It can be done, but it takes a bit more planning to stay fit and make sure your diet is well-balanced if you are eating only plant-based foods. Does your seafood section come next?

Healthy Grains in the Bakery

Then finish going around the outside aisle of your grocery store to find the bakery. To stay fit and healthy, it is best to avoid the sweet cakes, cookies, and donuts and pick up a loaf or two of fresh whole-grained bread.

There, I am certain your grocery store has a big variety of healthy foods to keep your bodies’ fit and strong.

Concentrate on the Outside Aisles of the Grocery Store

The center aisles are usually stocked with prepared foods. It is not bad to use them occasionally, but the majority of your grocery cart should be filled with those groceries found from the outside aisles of the grocery store.


Choose Colorful Fruit and Vegetables

If you want to stay fit and prevent colds, the flu, and other infections, many foods should be included in your diet. Choose a variety of colors in your food choices. Fresh fruit and vegetables have different nutrients according to their color. When you choose a wide variety of colors, you are sure to get a healthy variety of nutrients in your diet.



Immune-compromised Systems and Covid-19

“People with weak immune systems may not be able to fight COVID-19 as well as others,” says David Porter, MD, director of cell therapy and transplantation at Penn Medicine.

Immune-suppressed Immune System

Those who have an immune-suppressed immune system have a reduced ability to stay fit and healthy. They find it easier to get infections and other diseases.

Certain conditions or diseases may predispose someone to easily get an infection. Cancer, diabetes, malnutrition, and some genetic disorders have weakened the body system and allow the body to get sick more easily.

What is Meant by Herd Immunity?

Herd Immunity is when most of a population is immune to an infectious disease. In this way there is indirect protection to everyone even those who are not immune to the disease.

5 Ways to Boost Immunity

  1. Relax, it can help you cope better with daily stresses of life.
  2. Drink Green Tea is shown to have health protective properties.
  3. Echinacea is a traditional herb to support the immune system.
  4. Eat a healthy plant-based diet – quality organic fruit and veggies!
  5. Get some exercise for ½ hour each day.

How Healthy Am I Quiz

Do You:

  1. Often suffer from colds and flu?
  2. Eat a lot of sugary foods?
  3. Drink excessive alcohol?
  4. Get enough sleep?
  5. Eat a lot of fatty foods?
  6. Experience a lot of stress?
  7. Smoke?

In Conclusion

Do you know the secret of a healthy immune system? Do you know how to improve yours? When you are young you tend to think you are invincible. You need to take care of your body; you only have one! Be aware of the 8 signs of a weak immune system and take necessary measures to stay healthy!

Please Leave a Comment

I would love to hear from you! Do you have any special ideas of how you like to keep a strong immune system? Different families have their own home remedies to stay healthy. What are yours?

Disclaimer: I am not a doctor. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.

6 thoughts on “The Secret of a Healthy Immune System”

  1. Thank you so much for this awesome article on the immune system!  There is so much that we can do to help our immune system out and I really like that you pointed out exercise and healthy diet.  Those are usually the easier things for someone like me to do, considering I’m in the army.  The harder things, though, is sleeping enough, and dealing with stress.  That is something I need to work on.

    • Hi Jessie, Thank you for your service, and thanks for taking time to stop by with a comment. I can easily imagine that stress and sleep would be things you would have to deal with on an almost daily basis.
      I don’t know what type of food you have available, but I can imagine that fresh fruit and vegetables may not be as available as it is to those who have ready access to a grocery store. All the best, and Stay Safe! May God be with you.

  2. Hi Carolyn,

    I am one of those folks with a naturally strong immune system. I very rarely get a cold. But when I do, look out!

    I still follow a lot of your suggestions regularly though, so maybe it’s not just natural. I still think the best way to avoid some of the common viruses is based on hygiene. 

    Very informative article, I will make new practices from what I have learned here. 



    • Hi Chad and thanks for stopping by with a comment. As we all have heard since the beginning of Covid, wash your hands, cover your cough/sneezes, and stay away from anyone else who is sick. Those three rules are a great deterrent from us getting sick.

      We we can additionally feed our bodies healthy food, and water and get proper sleep and lessen our stress levels, these things all help. Thanks for stopping by, and stay healthy! 😉

  3. Hi there, Immune system does a incredible job but sometimes it fails. Sometimes a germ invades successfully in your body and makes you sick, intervene in this process and boost your immune system.

    Improve your diet, eat healthy food, exercise daily, take certain vitamins, take healthy lifestyle changes of producing a perfect immune response.

    Healthy food nourishes our bodies and has the power to be a form of holistic medicine. Drink plenty of water, help keep lungs moist and mucus flowing, clearing lungs of the material that can collect and create conditions for infections.

    Self-care will not only help you keep your mental health in check but it will also benefit your immune system.

    Thank you so much for this very informative article on the immune system.

    • Thank you Bushra for stopping by with a comment. I couldn’t have it said it any better, you explained it very well. We should be grateful for the amazing immune system we have been equipped with. I once heard a doctor say, “for all that things that could go wrong in our bodies, it is amazing we are as healthy as we are”. We need to do our part to help our bodies take good care of us.

      Thanks again,



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