7 Best Ways to Boost Immune System Without Expensive Supplements

Your immune system is your first line of defense against disease and infection. A strong immune system means you’re less likely to get sick, and if you do get sick, you’ll recover faster.

But what can you do to boost your immune system without supplements? Here are seven tips that will help keep your immune system functioning at its best.

1. Get Enough Sleep

Getting enough sleep is one of the most important things you can do to boost your immune system. When you’re well-rested, your body is better able to fight off infection and stay healthy. Here are five easy ways to get more shut-eye every night.

1. Set a consistent bedtime and wake-up time. Try to get seven to nine hours of sleep every night, even on weekends, holidays and days off. Stick to your routine on these special days so you don’t disrupt your body clock .

2. Keep it dark in the bedroom at night. If light is getting in, block it out with heavy curtains or shades. Be sure to turn off all lights, including the TV and any nightlights, before you go to bed.

3. Get comfortable. Your bedroom should be cool and quiet so you can relax. If noise is a problem where you live, wear earplugs or listen to soothing music or nature sounds . If the room is too warm, open a window.

4. Make your bed comfy. The right mattress and pillow can make a big difference in how well you sleep. Ask about different options at your local mattress store to find what works best for you and don't forget to change pillows every 12 months or so...

5. Relax and unwind before bedtime. Do some gentle yoga or try progressive muscle relaxation to help you relax and fall asleep.

2. Drink Plenty of Fluids

Most people think you need eight glasses of water a day, but everyone’s needs are different. Since we lose fluids through sweat and urine, one good rule is to drink half your weight in ounces every day. So if you weigh 175 pounds (79 kg), aim for around 85 ounces (2.3 liters) of fluid a day.

Also known as the "elixir of life," water is essential to staying healthy and hydrated. It plays a role in muscle function and digestion, keeps skin clear and fights cravings for unhealthy food. Water also flushes toxins out of your system — something we need because we’re exposed to environmental pollutants every day.

If you’re not a big fan of drinking plain water, try adding some lemon or lime to make it more palatable. And be sure to avoid sugary drinks, which only make your cravings worse.

3. Eat a Balanced Diet

Different foods affect our bodies in different ways. For example, citrus fruits can boost your immune system by helping build up white blood cells.

The right foods can help your immune system function at its best and fight off infection, so aim for a balanced diet that includes plenty of fresh fruits and vegetables (especially brightly colored varieties like berries and dark leafy greens), whole grains (like oats and brown rice) and lean proteins (turkey, chicken, lean beef, eggs and seafood).

If you’re really feeling under the weather, ginger tea with lemon is a great immunity-boosting drink. It also makes a nice after-dinner treat.

Don’t forget to stay hydrated while you’re at it! Although caffeine has been shown to temporarily boost alertness and energy levels, too much of it can lead to dehydration.

4. Exercise Regularly

Exercise is a great way to keep your immune system strong and ward off disease. A good rule of thumb: Aim for 30 minutes of moderate exercise five days a week . You don't have to lace up every day though, as long as you do it regularly, like three times a week.

If you’re not used to exercising or have health concerns, check with your doctor before starting any new fitness routine.

5. Manage Stress Levels

When you feel stressed out , your body releases hormones that can weaken your immune system and make it harder for your body to fight off infection.

There are many ways to combat stress, including talking about your feelings with a friend or family member, getting plenty of sleep and meditation . Taking time for yourself can also help you recharge after a long day at school or work.

If you find it difficult to unwind when you’re feeling stressed out, try taking up a relaxing activity like knitting or playing the piano after dinner.

Always wash your hands before eating, drinking, smoking or leaving the table to prevent germs from getting into your body. Although washing with soap and water is best , if you don't have access to clean water, use an alcohol-based sanitizer with at least 60 percent alcohol content.

6. Wash Your Hands Regularly

Hand-washing is a great way to stop the spread of germs, especially during cold and flu season. Water and soap are best , but if you don't have access to clean water, use an alcohol-based sanitizer with at least 60 percent alcohol content.

7. Schedule Regular Checkups

Once you turn 18, see your doctor at least once a year for a checkup . At this visit, ask your doctor whether you should receive any vaccinations or take an annual flu shot and discuss your overall health and lifestyle. This is also the time to let your doctor know if you have a family history of any health issues. He or she can help you learn how to maintain a healthy lifestyle and keep your immune system strong.