How to achieve a healthy immune system for optimal health

How to achieve a healthy immune system for optimal health

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Do you constantly find yourself getting sick? Do you always have a cold? Or maybe you constantly feel tired? These are all symptoms of a weakened immune system.

But don’t worry, in most cases, it’s temporary. You can strengthen and work your way towards a healthy immune system, protecting you from sickness and improving your overall health and how you feel.

For most people, improving immune system health includes lifestyle and dietary changes.

This may include cleaning up your diet, drinking more water (and less alcohol), and getting enough shut-eye.

But more on how to improve your immune system later…

This blog post will discuss how the immune system works, science-backed ways to achieve a healthy immune system, and what supplements and vitamins may further improve immune function and health.

How does the immune system work?

You know what it is, but you likely don’t know how it works.

Well, the immune system protects your body from harmful substances, germs, and cell changes that could make you ill, as stated by the National Library of Medicine.

Often, you don’t pay much attention to your immune system. When it’s working well, it’s like it’s not there.

But when you start getting sick, that’s when you may notice that it’s not functioning quite as well as you’d like.

If you take care of your immune system, then your immune system will take care of you by keeping you healthy and fighting pathogens and other harmful bacteria.

How do you achieve a healthy immune system?

If you think your immune system is weak, there are a few things you can try to improve immune health:

  • Maintain a healthy diet
  • Prioritise hydration
  • Minimise stress
  • Get enough sleep
  • Exercise regularly

Maintain a healthy diet

Eating a healthy diet is an easy way to improve immune system function.

The Harvard School of Public Health recommends eating a diet high in fibre, also containing plenty of fruits, vegetables, whole grains, and legumes to support immune system health.

Limit foods high in sugar, saturated fat, fried foods, and processed meats - these may contribute to a weakened immune system.

Prioritise hydration

You’ve heard it time and time again: drink plenty of water, ideally eight glasses a day.

Water prevents dehydration and helps carry oxygen to the cells.

Besides, between 55% to 60% of the body is made up of water - if you’re not drinking enough, then you’re depriving your body of an essential nutrient.

Minimise stress

Okay, easier said than done, right?

But when you’re stressed, the body reduces the number of natural killer cells in the body, making it harder to fight viruses and infection, as stated by the American Psychological Association.

To limit stress, you can try:

  • Meditation
  • Regular exercise
  • Ask for help with strenuous tasks
  • Better manage your time

Get enough sleep

While you likely love sleep, many of us don’t get enough shut-eye.

Whether you have trouble falling asleep, you’re balancing a full-time job and family life, or you struggle to get enough sleep, many of us are guilty of spending too little time in bed.

And with over 70 million Americans suffering from chronic sleep problems and a lack of sleep, sleep deprivation is becoming more common.

But just how bad is a lack of sleep?

Not getting enough sleep may weaken the immune system. This would make you more likely to become sick after being exposed to a virus, such as the common cold virus.

The National Sleep Foundation recommends healthy adults get between seven and nine hours of sleep a night.

Exercise regularly

Whether you like running, cycling, lifting weights, or a brisk walk on the weekend, being active is vital.

Regular exercise may improve your immune system, helping you fight off disease and protecting you from other conditions, especially those related to inactivity (such as type 2 diabetes).

An easy-to-achieve goal is thirty minutes of exercise a day.

Supplements and vitamins to boost the immune system

Alongside general lifestyle and dietary changes, you can also use supplements and vitamins to boost the immune system.

The most popular are as follows:

  • Iron & vitamin C
  • Vitamin D3 + K2
  • Vitamin B complex
  • Magnesium
  • Zinc
  • Selenium

Iron & vitamin C

Iron plays a key role in transporting oxygen around the body and supporting the immune system. Vitamin C may help increase iron absorption, allowing you to receive maximum benefits.

Try the DESEJR® Iron + Vitamin C supplement.

Vitamin D3 + K2

Vitamin D3 + K2 mainly support blood calcium levels, contributing to strong bones and proper blood vessel regulation.

Taking both of these supplements together may help diminish inflammatory responses, potentially coming from viruses.

Try the DESEJR® Vitamin D3 + K2 supplement.

Vitamin B complex

Vitamin B supports a healthy immune system by supporting red blood cell formation, health, and general cardiovascular health (among other functions).

There are many variations of vitamin B. Therefore, many choose to take a vitamin B complex supplement as it contains all the necessary types.

Try the DESEJR® Vitamin B Complex.


Magnesium is required for hundreds of chemical reactions in the body, not to mention boasts several anti-inflammatory benefits and contributes to overall healthy body function.

Try the DESEJR® Magnesium Tri Complex supplement.


The zinc supplement helps the body fight off harmful bacteria and viruses. It also plays a key role in wound healing and general growth.

Try the DESEJR® Zinc Bysglycinate supplement.


Finally, we have a food supplement you may not be as familiar with: selenium.

Selenium is a nutrient responsible for thyroid hormone metabolism, DNA synthesis and also helps protect the body against infection.

Try the DESEJR® Selenium food supplement.

To conclude

Many components are responsible for a healthy immune system.

But it’s not a case of exercising once, achieving one night of good sleep, and purchasing a vitamin B complex supplement, and you’re done.

To achieve a healthy immune system, you should:

  • Maintain a healthy diet
  • Exercise regularly
  • Get enough sleep
  • Reduce stress
  • Eat a well-balanced diet full of high-fibre foods
  • Take supplements (if you’re not getting the nutrients from foods)

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