You work hard to stay physically strong—what about your immune strength?
If the sniffles haven’t hit your home yet, there’s still time to help your body fight off the many respiratory illnesses that peak each cold season, like the flu, RSV, and COVID-19. The good news: simple, science-backed habits can go a long way toward keeping your immune system strong.
The Role of Your Immune System
Your immune system is a complex network of organs, white blood cells, and proteins that work together to protect you from infection and disease. According to the Cleveland Clinic Health Library, the immune system's main jobs are to:
- Keep harmful germs (viruses, bacteria, fungi, etc.) from entering your body
- Detect and destroy invaders and infected cells
- Contain and minimize damage caused by infection
- Help your body heal and recover
- Adapt to new or changing threats
Stay Up to Date on Vaccinations
You’ve probably heard it before, but it’s worth repeating: staying current on vaccinations is one of the most effective ways to strengthen your immune defense.
Why Vaccines Work:
Vaccines safely “train” your immune system by introducing a small dose of a piece of virus or bacterium. This helps your body learn to recognize the threat and respond quickly if you’re ever exposed. Think of it like your favorite sports team studying their opponent’s plays before game day; they perform better because they know what’s coming.
Talk with your primary care provider to see which vaccines are right for you. Common recommendations include:
- Influenza (flu) vaccine
- COVID-19 booster
- RSV vaccine – especially for older adults, newborns in their first 8 months, or people with chronic health conditions
Practice Good Hand Hygiene
Clean hands are one of your best defenses against illness. These small steps can help prevent germs from spreading and decrease your exposure to infection:
- Wash your hands often with soap and water for at least 20 seconds.
- Use hand sanitizer when soap and water aren’t available.
- Regularly sanitize high-contact items like doorknobs, your phone, keyboard, and steering wheel.
Prioritize Restful Sleep
It’s time to ask yourself: “Am I going to bed too late?”
According to the Apple Heart and Movement Study, the average Ohioan sleeps only 6.65 hours a night, which is less than the recommended 7–9 hours for adults. Regularly getting too little sleep can weaken your immune system and increase your risk for conditions like diabetes, high blood pressure, heart disease, and depression.
How sleep strengthens your immune system:
Your sleep and circadian rhythm regulate immune activity, from producing and activating white blood cells to forming long-term “immune memory.”
While you sleep, your body produces T-cells, a type of white blood cell, which help identify and destroy infected or harmful cells. Some T-cells “remember” past infections, so your body can respond faster next time.
Tips For Better Sleep:
- Go to bed and wake up at the same time every day, even on weekends.
- Limit screens and bright lights before bedtime.
- Create a cool, dark, comfortable sleeping environment.
Fuel Your Body with Good Nutrition
A balanced diet full of fruits, vegetables, and lean proteins provides the nutrients your immune system needs to function at its best. Key vitamins and minerals that support immune health include vitamins A, B, C, D, and E, plus zinc and iron.
Do you need supplements?
Most people in the U.S. get enough nutrients from food and don’t need supplements. While supplements can help fill gaps for people who are pregnant, older adults, or those with certain chronic conditions, they can’t replace the benefits of a nutrient-rich diet. Always talk with your doctor before starting any new supplements.
Try adding these immune-supporting foods to your grocery list:
- Oranges, grapefruits, and other citrus fruits
- Bell peppers, tomatoes, and leafy greens like spinach or kale
- Carrots and colorful winter squash (butternut, acorn, spaghetti, or pumpkin)
- Nuts, seeds, nut butters, and vegetable oils
- Whole grains and vitamin D-fortified milk
- Eggs, salmon, chicken, and lean red meat
Don’t skip the squash!
Winter squash varieties are rich in vitamins A and C, potassium, and fiber—and they’re easy to roast, mash, or toss into soups and salads. Challenge yourself to find your family’s new favorite squash this season!
Manage Stress
When you’re stressed, your body produces more of the hormone cortisol to control inflammation. Over time, high cortisol levels can actually weaken your immune system by reducing the number of white blood cells that fight infection—making you more likely to get sick.
Try stress-reducing habits like:
- Taking a walk outdoors
- Practicing deep breathing or meditation
- Spending time with loved ones
- Journaling or listening to music
- Even small moments of calm can make a big difference in how your body handles stress.
Move Your Body
Not all exercise affects your immune system the same way. Research shows that consistent, moderate-intensity activity provides the best long-term benefits by helping immune cells circulate efficiently and balance inflammation.
Too much high-intensity exercise without rest can actually suppress immune functions, so it’s all about balance.
Keep these things in mind:
- Consistency matters more than intensity. Daily moderate movement beats occasional extreme workouts.
- Benefits build over time. Active people tend to have stronger immune systems long-term.
- Exercise helps manage stress. Physical activity reduces stress hormones that can weaken immunity.
- Simple counts. Walking, household chores, and stretching all make a difference.
- Find balance. Avoid both inactivity and overtraining.
Practical guidelines:
- Aim for 150 minutes of moderate activity per week (about 30 minutes most days).
- Choose activities that get your heart rate up but still allow conversation.
- Include both aerobic exercise and strength training for full-body benefits.
Small Steps Add Up to Better Protection
Building a stronger immune system isn’t about perfection; it’s about consistency. Every healthy choice you make, like getting vaccinated, sleeping better, eating colorful foods, managing stress, and staying active, helps your body defend itself all season long.
Talk with your Central Ohio Primary Care provider about personalized ways to support your health this fall and winter.
Sources:
World Health Organization. (2025, September 4). How are vaccines developed? https://www.who.int/news-room/feature-stories/detail/how-are-vaccines-developed#:~:text=Vaccines%20contain%20antigens%20or%20the,a%20weakened%20or%20inactive%20form. World Health Organization
National Heart, Lung, and Blood Institute. (2022, June 15). How sleep affects your health. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects NHLBI, NIH
UC Health. (2020, April 15). Creating better sleep habits to strengthen immunity. https://www.uchealth.com/en/media-room/covid-19/better-sleep-habits-to-strengthen-immunity UC Health
Mayo Clinic. (n.d.). Lack of sleep: Can it make you sick? Retrieved from https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757 Mayo Clinic
Besedovsky, L., Lange, T., & Born, J. (2011). Sleep and immune system. Pflügers Archiv – European Journal of Physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3256323/ PMC
Cleveland Clinic. (n.d.). Immune system: How it works and how to keep it strong. https://my.clevelandclinic.org/health/body/21196-immune-system UCHealth
Opp, M. R., & Imeri, L. (2015). Sleep and immunity: A growing field with clinical impact. Sleep Medicine Reviews, 24, 101–112. https://doi.org/10.1016/j.smrv.2014.12.009. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4685944/ PMC
Jones, A. W. (2019). Chapter 15 – Exercise, immunity, and illness. In J. A. Zoladz (Ed.), Muscle and exercise physiology (pp. 317–344). Academic Press. https://www.sciencedirect.com/science/article/pii/B9780128145937000153#:~:text=It%20is%20generally%20accepted%20that,respiratory%20tract%20(URT%2C%20e.g.%2C ScienceDirect
Nieman, D. C., & Wentz, L. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009. https://www.sciencedirect.com/science/article/pii/S2095254618301005?via%3Dihub ScienceDirect
“Life’s Essential 8 for Cardiovascular Health — Part 1: Sleep” (2025, July 29). Apple Heart & Movement Study. https://appleheartandmovementstudy.bwh.harvard.edu/lifes-essential-8-for-cardiovascular-health-part-1-sleep-7-29-2025-update-data/