How to Avoid Getting Sick: Science-Backed Ways to Strengthen Your Immune System

Authored by La Jolla Vitality Co.

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Whether it's the common cold, influenza, COVID-19, RSV, norovirus, or countless other viruses circulating throughout the year, getting sick can disrupt work, family life, exercise routines, and vacations. While no strategy can eliminate your risk entirely, there are many evidence-based habits that can significantly reduce your chances of becoming ill.

The good news is that protecting yourself doesn't require expensive supplements or complicated routines. Consistent healthy habits remain the most powerful tools for supporting your immune system and reducing exposure to infectious germs.

Prioritize Sleep

Sleep is one of the most important, and most overlooked, factors affecting immunity.

During sleep, your body produces immune cells and signaling proteins called cytokines that help fight infections. Even a few nights of inadequate sleep can weaken your immune response, making you more susceptible to viruses.

Most adults should aim for 7–9 hours of quality sleep each night, while children and teenagers require even more.

Simple ways to improve sleep include maintaining a consistent bedtime, limiting screen time before bed, keeping your bedroom cool and dark, and avoiding caffeine late in the day.

Eat a Colorful, Plant-Rich Diet

Your immune system relies on dozens of vitamins, minerals, antioxidants, and beneficial plant compounds.

Focus on eating:

• Fruits and vegetables of many different colors

• Whole grains

• Beans and legumes

• Nuts and seeds

• Healthy fats like extra-virgin olive oil

• Fermented foods such as yogurt, kefir, kimchi, and sauerkraut

  
  

Vitamin C, vitamin A, vitamin E, zinc, selenium, and iron all play important roles in immune function. Rather than relying on supplements, most people benefit most from obtaining these nutrients through a varied, balanced diet.

A healthy gut microbiome also supports immune health, making fiber-rich foods particularly valuable.

Wash Your Hands the Right Way

Handwashing remains one of the simplest and most effective ways to prevent illness.

Wash your hands with soap and water for at least 20 seconds, especially:

• Before eating

• After using the restroom

• After coughing or sneezing

• After touching shared surfaces

• After caring for someone who is sick

  
  

Soap physically removes germs from the skin and is particularly important for preventing gastrointestinal illnesses such as norovirus.

Keep Vaccinations Up to Date

Vaccines train your immune system to recognize dangerous infections before you encounter them.

Staying current with recommended vaccinations—including influenza, COVID-19, RSV (when eligible), shingles, pneumonia, tetanus, and others appropriate for your age and health can dramatically reduce the risk of severe illness, hospitalization, and complications.

Talk with your healthcare provider about which vaccines are appropriate for you.

Exercise Regularly—but Don't Overdo It

Moderate physical activity improves circulation, reduces inflammation, and helps immune cells move efficiently throughout the body.

Aim for at least:

• 150 minutes of moderate exercise per week

• Two sessions of strength training weekly

  
  

Walking, cycling, swimming, yoga, and resistance training all support long-term immune health.

Very intense exercise without adequate recovery, however, may temporarily increase susceptibility to infection, particularly in endurance athletes.

Stay Hydrated

Water supports nearly every function in the body, including circulation of immune cells and maintaining healthy mucous membranes in the nose and throat, which serve as the body's first line of defense.

Drink water consistently throughout the day rather than waiting until you feel thirsty.

Manage Chronic Stress

Long-term stress increases cortisol levels, which can suppress parts of the immune system over time.

Healthy stress-management strategies include:

• Meditation

• Deep breathing

• Time outdoors

• Regular exercise

• Spending time with loved ones

• Hobbies you enjoy

• Adequate sleep

  
  

Even ten minutes of relaxation each day can make a meaningful difference.

Avoid Touching Your Face

Many viruses enter the body through the eyes, nose, or mouth.

Because we unconsciously touch our faces dozens of times each day, becoming more aware of this habit can reduce your exposure to germs, especially after being in public places.

Improve Indoor Air Quality

Many respiratory viruses spread through the air.

Whenever possible:

• Open windows for ventilation.

• Spend time outdoors.

• Use high-quality HVAC filters.

• Consider portable HEPA air purifiers in frequently used rooms.

• Improve airflow during gatherings.

  
  

Cleaner indoor air reduces the concentration of airborne viruses and benefits everyone sharing the space.

Stay Home When You're Sick

One of the best ways to protect your family, coworkers, and community is to stay home when you develop symptoms of a contagious illness.

Current public health guidance recommends returning to normal activities only after your symptoms are improving overall and you have been fever-free for at least 24 hours without fever-reducing medication. Taking extra precautions, such as improving ventilation or wearing a well-fitting mask around others for several days afterward, can further reduce transmission.

Clean Frequently Touched Surfaces

Viruses can survive for varying amounts of time on commonly touched objects.

Regularly disinfect:

• Cell phones

• Computer keyboards

• Door handles

• Light switches

• Kitchen counters

• Bathroom surfaces

• TV remotes

  
  

Routine cleaning becomes especially important when someone in your household is ill.

Don't Smoke and Limit Alcohol

Smoking damages the lungs' natural defenses and impairs immune function.

Heavy alcohol consumption also weakens immune responses and increases susceptibility to infections.

Avoiding tobacco and limiting alcohol can improve both short-term and long-term health.

Consider Masks in High-Risk Situations

While masks aren't necessary in every setting, wearing a high-quality, well-fitting mask can reduce exposure during periods of high respiratory virus circulation or when visiting crowded indoor spaces, hospitals, clinics, or caring for someone who is ill. Masks are one layer of protection that can be combined with good ventilation and hand hygiene.

What About Supplements?

A nutritious diet is the foundation of immune health, but supplements may help some individuals who have documented deficiencies or increased needs.

Examples include:

• Vitamin D (if deficient)

• Iron (when low ferritin or iron deficiency is confirmed)

• Vitamin B12 (particularly for some vegetarians and vegans)

• Zinc (only when deficient or used appropriately under medical guidance)

For most healthy adults, taking large doses of immune-boosting supplements has not been shown to prevent routine infections. It's best to discuss supplementation with your healthcare provider.

The Bottom Line

There is no magic pill that prevents illness. The strongest immune systems are built through consistent daily habits: eating a nutrient-rich diet, sleeping well, exercising regularly, managing stress, practicing good hand hygiene, keeping vaccinations up to date, improving indoor air quality, and staying home when you're sick.

Small healthy choices, repeated every day, add up to meaningful protection not only for yourself, but also for your family, friends, coworkers, and community.

Disclaimer: This article is for educational purposes only and should not be considered medical advice. Always consult your healthcare provider regarding vaccinations, supplements, or concerns about your immune health.