Boosting Your Immunity Naturally

Simple Steps to Stay Strong!

April 10, 2025 Siddharth Maruvada 4-min. read

Student enjoys an apple outside on the beautiful NC State campus.

Classes, exams, late nights studying, social events, clubs and much more. With so many things happening in college it is easy to forget about taking care of your health, even though it really should be a top priority. The good news is, you don’t need to rely on expensive supplements or Tiktok trends to keep your health in check. Our body is naturally equipped with a defense system called immunity, as discussed in our previous Fundamentals of the Immune System post. Your immune system plays a key role in protecting the body from infections and diseases by defending against illness-causing pathogens like bacteria, viruses, and fungi. As your body gets exposed to these pathogens, your immune system adapts and learns to recognize and respond to future threats. Neglecting your health can weaken your immune system, making you more susceptible to infections. On the other hand, when the immune system becomes overactive, it can trigger autoimmune disorders or allergies. That’s why having a balanced immune system is essential for overall health.

Maintaining a healthy lifestyle can go a long way in supporting and regulating your immune system.

By making changes to diet and daily habits, you can improve immune function and keep your body ready to fight infections. Here are some ways to strengthen your immunity, despite a busy college life:

Eat a balanced, nutrient-rich diet – The foundation of a strong immune system is proper nutrition. A balanced diet rich in fruits and vegetables, lean proteins, whole grains, and low-fat or fat-free dairy products helps maintain optimal immune function. Essential nutrients necessary for the immune system’s efficiency include antioxidants, vitamins such as A, B6, B12, C, D, and E, as well as folic acid, zinc, copper, iron, and selenium. Deficiencies in any of these nutrients can weaken immune function.
Stay hydrated – Staying hydrated is essential for overall health as well as for maintaining a strong immune system. It aids in delivering oxygen to cells, helps remove toxins from the body and supports the lymphatic system which plays an important role in the body’s immune response. Staying properly hydrated allows your immune system to better protect against diseases and infections. While the recommended daily average intake of water for men is about 15.5 cups and for women about 11.5 cups, the amount of water intake depends on the individual’s age, activity level, and overall health.
Prioritize sleep – Sleep is one of the most effective ways to strengthen your immune system. It is recommended that one should sleep at least 7 hours each day. While you sleep, your body has the chance to repair cells, produce more immune cells, and fight off infections. Insufficient sleep can impact various components of the immune system, potentially leading to the onset of numerous health conditions.
Get regular exercise – Exercise is not only good for your physical health, but it also strengthens your immune system. Regular, moderate-intensity exercise such as walking, biking, dancing, or playing tennis, is beneficial for immunity, especially those who have chronic diseases. Exercise helps increase circulation and enhances immune function by boosting the circulation of white blood cells, which are the body’s main line of defense against infections.
Avoid smoking and limit alcohol consumption – Both smoking and excessive alcohol consumption can impair immune function, leaving you more vulnerable to infections. Smoking weakens the immune system and increases the risk for immune system problems such as autoimmune diseases. Alcohol, when consumed in excess, disrupts immune cell production and weakens the body’s ability to fight off infections. Consider quitting smoking and limiting alcohol intake to build a stronger immune system. This will not only improve your immunity but also benefit your overall health in the long run.
Practice good hygiene – While boosting your immune system is important, practicing good hygiene is just as crucial to preventing infections. Simple habits like washing your hands regularly, covering your mouth when coughing or sneezing, and avoiding close contact with sick individuals can help prevent the spread of germs.

Staying healthy in college doesn’t have to be complicated or expensive. With just a few simple changes—eating better, staying active, hydrating, and getting enough sleep—you’ll help your immune system stay strong and ready to handle whatever the semester throws your way. So next time you’re feeling stressed, take a deep breath, grab some water and a healthy snack, and remember that taking care of your body doesn’t have to be hard. You’ve got this!

References

Author

Siddharth Maruvada – Siddharth is a Pack Peer and Park Scholar in the class of 2028 majoring in Biochemistry. He’s passionate about promoting immune health and raising awareness about the importance of maintaining a strong immune system for overall wellness.

Disclaimer

The information provided on this blog is for informational purposes only and is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. Please contact NC State Campus Health or your healthcare provider with questions regarding medical health, or changes to your diet, exercise routine, or treatment plan. The content is not intended to diagnose, treat, or cure any medical condition.