How to Boost Immunity using Simple Methods? How to Boost Immunity using Simple Methods?

How to boost your immunity

In times like this, with a world-wide pandemic soaring the planet, boosting the immune system is paramount.


The concept of boosting immunity is enticing, but the ability to do so has proved elusive with a plethora of anecdotal non-evidence-based information going around.


So what does science tell us?


  • Get some quality sleep,1-3
  • Ensure adequate intake of Zinc and Vitamin D from your diet,4-8
  • Make sure you are well hydrated,9,10
  • Limit your alcohol intake (if you drink),11,12
  • Quit smoking (if you smoke),13
  • Do not use recreational drugs, such as cocaine and cannabinoids (if you do)14,15unless it is prescribed by your physician, then consult with your physician,16
  • Do not use performance-enhancing drugs, such as testosterone (if you do),17-19 unless it is prescribed by your physician, then consult with your physician.20


It should be mentioned that, the standard healthy lifestyle guidelines promoted by bodies such as WHO and the various Heart and Diabetes Associations around the world are conducive to building a strong immune system. So do check their guidelines:…/fact-sheets/detail/healthy-diet


In a nutshell, make sure to exercise regularly (but cautious – too strenuous exercise lowers the immune response), maintain a healthy weight, eat a diet rich in vegetables, fruit, whole grains and unprocessed food, try to minimise and manage stress (e.g. employ meditation) and enjoy some sunshine in moderation (and apply sunscreen).


Finally, please follow hygienic practices (e.g. washing your hands regularly and thoroughly) to assist your immune system by lowering its burden.


Stay healthy,


The Nutrigenius Team




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2.  Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019;99(3):1325–1380. doi:10.1152/physrev.00010.2018

3.  Rico-Rosillo MG, Vega-Robledo GB. Sueño y sistema immune [Sleep and immune system]. Rev Alerg Mex. 2018;65(2):160–170. doi:10.29262/ram.v65i2.359

4.  Heyland DK, Jones N, Cvijanovich NZ, Wong H. Zinc supplementation in critically ill patients: a key pharmaconutrient?. JPEN J Parenter Enteral Nutr. 2008;32(5):509–519. doi:10.1177/0148607108322402

5.  Zajic P, Amrein K. Vitamin D deficiency in the ICU: a systematic review. Minerva Endocrinol. 2014;39(4):275–287.

6.  Fisher SA, Rahimzadeh M, Brierley C, et al. The role of vitamin D in increasing circulating T regulatory cell numbers and modulating T regulatory cell phenotypes in patients with inflammatory disease or in healthy volunteers: A systematic review. PLoS One. 2019;14(9):e0222313. Published 2019 Sep 24. doi:10.1371/journal.pone.0222313

7.  Grant WB, Lahore H,. McDonnell SL, et al. Vitamin D supplementation could prevent and treat influenza, coronavirus, and pneumonia Infections. Preprints. 2020;2020030235.

8.  Chung C, Silwal P, Kim I, Modlin RL, Jo EK. Vitamin D-cathelicidin axis: at the crossroads between protective immunity and pathological inflammation during infection. Immune Netw. 2020;20:e12-38.

9.  HYDRAGUT study: Influence of HYDRAtion status on the GUT microbiota and their impact on the immune system.
Noemi Redondo Useros, Alina Gheorghe, Ruth Serrano Labajos, Esther Nova Rebato, and Ascension Marcos Sanchez
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11.     Barr T, Helms C, Grant K, Messaoudi I. Opposing effects of alcohol on the immune system. Prog Neuropsychopharmacol Biol Psychiatry. 2016;65:242‐251. doi:10.1016/j.pnpbp.2015.09.001

12.     Szabo G, Saha B. Alcohol’s Effect on Host Defense. Alcohol Res. 2015;37(2):159–170.

13.     Qiu F, Liang CL, Liu H, et al. Impacts of cigarette smoking on immune responsiveness: Up and down or upside down?. Oncotarget. 2017;8(1):268–284. doi:10.18632/oncotarget.13613

14.     Baldwin GC, Roth MD, Tashkin DP. Acute and chronic effects of cocaine on the immune system and the possible link to AIDS. J Neuroimmunol. 1998;83(1-2):133–138. doi:10.1016/s0165-5728(97)00229-4

15.     Charron CB, Leung JM. The Safety and Efficacy of Marijuana in Persons Living with HIV. AIDS Rev. 2019;21(2):84–92. doi:10.24875/AIDSRev.19000060

16.     Fraguas-Sánchez AI, Torres-Suárez AI. Medical Use of Cannabinoids. Drugs. 2018;78(16):1665–1703. doi:10.1007/s40265-018-0996-1

17.     Trigunaite A, Dimo J, Jørgensen TN. Suppressive effects of androgens on the immune system. Cell Immunol. 2015;294(2):87–94. doi:10.1016/j.cellimm.2015.02.004

18.     Roved J, Westerdahl H, Hasselquist D. Sex differences in immune responses: Hormonal effects, antagonistic selection, and evolutionary consequences. Horm Behav. 2017;88:95–105. doi:10.1016/j.yhbeh.2016.11.017

19.     Holdstock G, Chastenay BF, Krawitt EL. Effects of testosterone, oestradiol and progesterone on immune regulation. Clin Exp Immunol. 1982;47(2):449–456.

20.    Chrysant SG, Chrysant GS. Cardiovascular benefits andrisks of testosterone replacement therapy in older men with low testosterone. Hosp Pract (1995). 2018;46(2):47–55.