7 Secret Ways Doctors Boost Their Immune Systems

Getting run down with a cold or flu is a drag—but catching a bad case of the latest bug going around can be more dangerous than you may think.

According to the Centers for Disease Control and Prevention (CDC), the 2024–2025 flu season brought the highest rate of flu-related hospitalizations in the U.S. since 2010–2011. In part, this is because the body aches, fever, congestion, and fatigue common with colds and flus weaken your body and increase inflammation, which can make any pre-existing medical conditions worse.

For instance, research published in the June 2024 issue of New England Journal of Medicine Evidence found that a diagnosis of influenza was linked to a sixfold increase in risk of heart attack within the following week. Still, when the flu’s taxing your body, you can also develop complications that lead to illnesses like pneumonia.

Nothing can guarantee that you won’t get sick. But research shows that strengthening your immune system through lifestyle practices can considerably lower your chances of catching a bug—and reduce the severity and duration of symptoms if you do get sick.

When it comes to avoiding infections, “it’s suspected that the terrain may be more important than the organism,” says Jacob Teitelbaum, MD, a board-certified internist and sleep specialist. This means that your body’s immune strength is likely more important than how strong a bug is, he explains.

So, how do we keep our immune system in full fighting form? Doctors share with us their top daily immune-boosting habits to keep their systems in shape—both during flu and cold season and all year long.

Eat the rainbow

Fueling your body with a nutritious diet is incredibly important for immune function…but no matter how healthy your diet is, balance is key. Research shows that lack or deficiencies of minerals and vitamins negatively impacts immune response.

Fortunately, eating enough of everything you need doesn’t have to be difficult, according to Deepak Chopra, MD, FACP, FRCP, integrative medicine specialist and bestselling author. He turns to a diet focused on plant-based eating featuring all seven colors of the rainbow and a split between various flavors like sweet, sour, salty, and bitter foods.

For when you need an extra boost, Dr. Teitelbaum says he optimizes with nutrients for the immune system. H recommends zinc, vitamin C, vitamin D, and selenium daily, as well as elderberry. Always be sure to check with your healthcare provider before starting any new supplements or changing dosages.

Stay hydrated all day

Every process in our body needs water to function well, including the immune system. When we’re exposed to a viral infection, our first line of defense is the immunoglobulin A (IgA) antibodies, says Dr. Teitelbaum. “[They’re] like our Navy,” he says, and they function best when we’re well-hydrated.

Feed your gut

“I take a high-quality probiotic supplement daily, as well as incorporate prebiotic and probiotic foods to boost my gut microbiome,” says Kavita Desai, PharmD, a women’s health specialist.

Your gut (also known as your intestinal tract or digestive system) plays a bigger role in immune health than you may realize. It’s estimated that around 70% of the body’s immune system resides in the gut, according to 2025 research published in Innate Immunity. And your belly needs a healthy balance good bacteria—including prebiotics and probiotics—to stay strong.

“Another great way to boost gut health is to eat a high-fiber diet,” Dr. Desai says. “For me, that means incorporating flaxseed into morning smoothies and making sure I eat a variety of vegetables with every meal.”

Move whenever you can

Studies show that getting just 20 minutes of exercise has anti-inflammatory effects on our body, which pump up the immune system. “I like to start each day with a brisk walk,” Dr. Desai says. “Not only is this great exercise, but it’s an excellent way to boost mood and improve mental health,” each of which plays a role in high immune function. “Throughout the day, if I happen to be sitting a lot, I try to take a quick break every hour to move around or, oftentimes, I will stand while on a phone call or at my computer.”

Maintain a sleep schedule

When we sleep, our body is able to repair damaged tissues and remove toxins that have accumulated throughout the day, says Katherine Hall, PhD, a sleep psychologist at Somnus Therapy. “Studies also show that sleep improves immune cells known as T-cells, which fight off cells infected by viruses and other pathogens and help keep us healthy.”

But the amount of sleep you get is just as important as its quality—and 2020 research highlights how people who keep consistent sleep schedules (going to bed and waking up at the same time daily) have stronger immune systems. In fact, a 2023 review published in Sleep Health, the Journal of The National Sleep Foundation, found that a consistent sleep schedule boosts a wide range of health measures, including cognitive, cardiovascular, metabolic, inflammatory, and mental health.

Manage stress

“Research has shown that short-term stress can activate our immune system—but long-term stress will contribute to suppressing it,” says Jeff Gladd, MD, an integrative medicine physician and chief medical officer at Fullscript. “It’s impossible to completely avoid or eliminate stress from our lives, but integrating exercise and daily mindfulness practices such as meditation and deep breathing can help us better cope with stress.”

Dr. Chopra recommends trying yoga and breathing techniques, as these “activate the vagal nerves, overriding the stress response.” In addition, he tries “not to take myself too seriously” by taking a beat when stress levels rise and watching something funny on YouTube.

Prioritize social connection

Our relationships have a powerful impact in reducing stress levels, but isolating from others can also weaken your immune system, says Reuben K. Chen, MD, FAAPMR, a board-certified physician. “Frequent exposure to different pathogens from contact with people can actually strengthen your immune function.”

Research published in Frontiers in Psychology confirms that people who maintain healthy social connections actually produce more antibodies through their immune systems, helping to fight off disease and even live longer.

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