How Does Your Immune System Work?

Your immune system is activated when your body encounters a new antigen (the viruses, germs, or bacteria that are invading your body) invading your body. 

B lymphocytes (B cells) create antibodies, types of proteins that lock into specific antigens. This is ultimately what will defeat the antigen and help you start feeling better. Even once you are feeling better, antibodies linger in your body, waiting in case the same illness would strike again. Should you be exposed to the same antigen, your body will be better equipt to fight it. 

You have three types of immune responses. Your innate immune system is the basic defense you are born with, your adaptive immune system is developed (like in the diagram), and your passive immune system is a temporary immunity from an outside source (like the immune benefits a baby receives from their month’s breast milk).

b cells create antibodies to fight antigens

Lifestyle Changes for Boosting Your Immune System

gut health

Support your gut: What we eat affects the bacteria found in our gut. You can aid the bacteria in your gut by consuming a diet with plant foods that are high in fiber.


Exercise regularly: The British Journal of Sports Medicine found that exercising at least 5 days a week cut your risk of getting a cold in half.

sleep health

Get adequate sleep: Prioritize your sleep and ensure you get at least 7 to 8 hours of sleep each night. 

stress management

Manage stress: Chronic stress can cause increased production of the hormone cortisol. This damages your body’s anti-inflammatory response.   

Does Age Play A Role?

Your immune system does improve with age to an extent. It often improves as you progress into adulthood, ultimately peaking during your reproductive years. After this, your immune system begins to deteriorate.

You will notice your immune system becomes slower to respond to threats, and your healing process will be slower as you age.

Foods for a Healthy Immune System

These are just a few types of food that can be beneficial in supporting your immune system. Additionally, a diet high in plant based fiber can go a long way in supporting your gut health, and by extension, your overall immune system. 


Berries, carrots, and spinach (as well as other brightly colored foods) have antioxidants that protect you against oxidative stress which in turn can strengthen your immune system.


Jerusalem artichokes, green bananas or plantains, Jicama root, and asparagus contain prebiotics, which can help keep your gut healthy.

vitamin c
Vitamin C

Oranges, broccoli, kiwi, and cantaloupe all provide great sources of vitamin C, which is known to be a great vitamin for boosting your immune system.


Allicin, which is found in garlic, can give a boost to your immune system. The benefits often come from eating raw garlic, but if this is not bearable, roasted garlic is also an option.

Supplements for a Healthy Immune System

This herbal immune booster is high in antioxidants that can aid in supporting your immune system and fighting the common cold. 

By priming and mobilizing key immune cells, this supplement can keep your body to fight infections all season.  

This blend of flavonoids and crucial vitamins/minerals helps strengthen your immune system without overstimulating it. 

Designed to support your immune health without adverse effects on your intestinal flora. 

Keep your nasal and sinus passageways clear this season while supporting immune balance.

Nutrient-rich formula provides antioxidant benefits and supports immune system. 

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