Try going for a brisk walk for at least 30 minutes most days. [3] X Research source Find a walking buddy to keep you motivated and accountable. Even an enthusiastic dog can be a great walking companion. If you don’t like exercising, try getting involved in a recreational sport or finding an active hobby that will “trick” you into exercising while you are having fun. Some examples could be racquetball, rock climbing, roller skating, kayaking, hiking, or even bird watching in the wilderness.

If you are a smoker, you should quit. If your friends or family members are smokers, try encouraging them to quit. If that doesn’t work, avoid the smokers during times that your immune system needs to be strongest (like during cold and flu season).

Meditate or do yoga to encourage a more peaceful outlook on life. When possible, address the source of the stress. If there is an individual person or an aspect of your job that causes you great stress, try reducing your contact with the person or activity if possible. Try going to therapy if you feel like you need help addressing and dealing with deep-seated or long-term stress.

Find a funny TV show or movie that makes you laugh and relax. Watch online videos of animals or babies doing funny things. Find a comedian/comedienne who you particularly like and download podcasts of his/her standup routine. Read comic strips or humorous print materials. Spend more time with a friend who you find particularly funny. You could even tell her why you want to spend more time with her, which could make her proud of her sense of humor.

Spending time with people whom you consider friends is preferable, but talking to coworkers or casual acquaintances also helps. [13] X Research source

Remember that many people drink more sugar than they realize in beverages. Check nutrition labels on sodas and other drinks carefully for sugar content and serving size to ensure that you know how much sugar you are drinking. Even foods that do not seem sweet may contain corn syrup or sugar. Read the labels of processed foods carefully to be sure that you know what you are putting in your body.

Consider substitutions you make yourself. Making a jelly sandwich will contain less sugar and fat than store-bought pastries and not include other added additives.

Avoid eating bleached flours, cereals, and baked goods. There’s no real measurable amount of fiber in them and have gluten which turns to dough in one’s digestive system causing strain on this critical part of the body’s immune system.

Brightly colored fruits often contain more nutrients than their paler counterparts. [17] X Research source For example, kale or spinach is more nutrient-dense than iceberg lettuce. Your body absorbs nutrients from real food better than from supplements, so it is important to get vitamins from food even if you take a vitamin pill. In particular, citrus fruits contain vitamin C, which can boost immunity when consumed daily.

Fresh garlic is usually best. Try using a garlic press or mincing it very small and adding it to foods after cooking the foods.

Be sure to research the effectiveness of a probiotic before choosing one. There is a lot of variance in the quality of different products. [22] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Ask your pharmacist or herbalist for a recommendation about a quality probiotic.

You may want to find a multivitamin that specifically supports your gender, age, and activity level. Ask your pharmacist or herbalist for a recommendation about a quality multivitamin. Make sure that the multivitamin contains vitamin D or take an additional supplement since this has been found to support the immune system. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Echinacea Ginseng Astragalus Certain mushrooms (shiitake, reishi, and maitake) Ashwagandha is also a powerful herb for strengthening the immune system.

Eat foods that are high in vitamin C like citrus fruits daily. Take a vitamin C supplement. Drink orange juice, but be wary of the high sugar content in juices.