Posted February 05, 2026 by Anupreet Kaur, M.D., FAAFP, Medical Director, Care Management and Population Health
When people hear about the immune system, they often only think about germs that are related to colds, flu or infections. In healthcare, we know the immune system does much more than fight illness because it helps the body stay balanced every day. A helpful way to think about the immune system is to see it as a network that responds best to stability and clear signals from daily life. When those signals are steady, the immune system can work with less strain and more focus.
One of the most important factors in building strong immunity is the nutrition your body receives. Regular meals help the body feel supported while skipping meals or extreme dieting can place undue stress on your system. As per an article in Harvard Health Publishing, there is some experimental evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E — alter cellular immune responses. However, whether that translates to changes in the immune system or has a long-term impact on our health is still unknown. Long gaps between meals or rushed eating can signal stress. Stress makes it harder for the immune system to respond in a clear and balanced way, even when no illness is present.
Movement plays a role as well, but it does not need to be intense. Walking, stretching and light activity during the day tell the body it is safe to function normally. Movement supports circulation and helps the body deliver immune cells where they are needed. Per this CDC article published in November of 2025, in a study of more than 500,000 US adults, those who met aerobic and muscle-strengthening physical activity guidelines were about half as likely to die from flu and pneumonia as adults who met neither guideline. For adults, weekly physical activity guidelines call for at least 150 minutes of moderate-intensity aerobic activity plus two days of muscle-strengthening activities. Aerobic activity can be done over several days, such as 30 minutes a day, five days a week.
Another factor that is often overlooked is—recovery. The immune system needs time to recover not only from illness but from daily demands such as busy schedules, emotional strain and physical work. Recovery allows the body to return to a resting state. This brings us to another important factor in maintaining a strong immune system—sleep. Sleep is one of the strongest signals the body provides. Going to bed and waking up at similar times helps the body stay on track, and during sleep the immune system resets and prepares for the next day. This is when the body repairs tissues and organizes its defenses to keep you healthy and strong.
In short, supporting your immune health means helping build consistent habits through simple routines, clear guidance and realistic goals. You don’t need a complex plan to support your immune system, just consistency that can be maintained over time.
And remember - Immune health is not only about avoiding illness but about creating conditions where the body can function well and stay resilient over time.