How to Boost Your Immune System Year-Round

Your immune system is your body’s natural defense against illness—and keeping it strong isn’t just important during flu season. A resilient immune system can help you fight off everything from common colds to more serious infections, no matter the time of year. At Next Door Urgent Care, we believe that prevention is powerful. Here’s how you can give your immune system the support it needs year-round.

1. Eat a Nutrient-Rich Diet

A balanced diet is the foundation of immune health. Focus on:

• Vitamin C-rich foods (citrus, strawberries, bell peppers)

• Vitamin D (fatty fish, fortified dairy, and sun exposure)

• Zinc (nuts, seeds, beans)

• Antioxidants (leafy greens, berries, and colorful vegetables)

Pro tip: Aim to “eat the rainbow” to get a wide range of protective nutrients.

2. Prioritize Sleep

Sleep is when your body repairs itself, including your immune system. Adults should aim for 7–9 hours per night. Lack of sleep can reduce your body’s production of infection-fighting cells and increase inflammation.

• Stick to a consistent sleep schedule

• Create a calming bedtime routine

• Avoid screens 30–60 minutes before bed

3. Stay Physically Active

Regular, moderate exercise boosts circulation, reduces stress, and strengthens immune response. You don’t need intense workouts to benefit—just 30 minutes a day of brisk walking, yoga, or biking can make a difference.

4. Stay Hydrated

Water helps flush toxins from your body and keeps your cells functioning properly. Dehydration can weaken your immune response.

• Aim for 8 cups (64 oz) of water per day (more if active or in hot weather)

• Include herbal teas or water-rich foods like cucumbers and watermelon

5. Manage Stress

Chronic stress can suppress your immune system over time by increasing cortisol levels. Try:

• Deep breathing exercises

• Meditation or mindfulness

• Journaling or spending time outdoors

Even a few minutes a day can help calm your nervous system and support overall wellness.

6. Stay Up to Date on Vaccines

Preventive care is a key part of immunity. Annual flu shots, COVID-19 boosters, and other routine vaccines keep your immune system ready for what’s ahead. Check with your provider to stay current on all recommended immunizations.

7. Practice Good Hygiene

You’ve heard it before—but it works:

• Wash hands regularly (especially before eating or touching your face)

• Use hand sanitizer when soap and water aren’t available

• Cover your coughs/sneezes and avoid sharing utensils

8. Visit Your Healthcare Provider Regularly

Routine checkups can catch vitamin deficiencies, hormone imbalances, or chronic issues that may be affecting your immune health. If you’re not feeling your best—or just want to check in—our team is here for you.

Want to strengthen your immune system with personalized care and support? Next Door Urgent Care in South Euclid offers wellness exams, vitamin injections, immune-boosting treatments, and more. Schedule your visit today at www.nduc.org or call to speak with a member of our team.

Let’s keep you healthy, energized, and resilient—every season of the year.