7 wellness habits to strengthen your body's natural defenses

The immune system is more than a shield against germs. It is a network of relations. Like the nervous system, it can sense, remember, and adapt. Both share receptors and mediators, which allows them to communicate and shape how the body interacts with the inner and outer worlds.

“We used to think that the immune system was firewalled against outside impacts. Now, we know that is untrue,” explained Dr. Andrew Holman, CEO of Inmedix and founding rheumatologist at Pacific Rheumatology Associates Inc PS. He elaborated that the immune system is under continuous observation by the vagus nerve, and when appropriate, it is that nerve that hits the brakes on inflammation. “Consequently, healthy habits and deactivating stress, when possible, are productive.”

Neuroimmunology shows that the brain and the immune system are closely linked. They regulate each other by exchanging signals and even “memories”. This connection explains why inflammation plays a role in conditions once thought purely neurological, such as Alzheimer’s or Parkinson’s disease. It also highlights how stress can shape immune responses, microbiota, or prior exposure, making the immune system a dynamic partner in overall health.

The immune system protects the body from microbes, toxins, and cell changes. It works through two subsystems: The innate system, which provides immediate but nonspecific defense, and the adaptive system, which learns from past encounters and develops targeted responses. This ability to recognize, remember, and adapt keeps you resilient in constant microbial challenges.

Healthy habits are essential in supporting this complex defense. By paying closer attention to your typical practices, you can see where improving them might pay off in exponential ways. In essence, taking care of yourself gives your immune system the resources it needs to take care of you.

“The immune system is built on consistency, not quick fixes,” says Dr. Yolanda VanRiel, RN associate professor and department chair of nursing at North Carolina Central University. “I encourage people to focus on the fundamentals every day: nourishing the body with a balanced diet of whole foods, staying active, drinking enough water, and getting restorative sleep.”

bruce mars | Unsplash

Consistent sleep maintains immune balance and lowers infection risk. Deprivation triggers pro-inflammatory signals, which increase vulnerability to chronic disease. Without rest, circulatory melatonin levels fall quickly, limiting antioxidant protection and weakening resilience.

Because melatonin also supports adaptive responses, poor sleep compromises recovery. Establishing sleep routines and creating restful environments help restore defense capacity and maintain strong immune function over time.

To achieve better sleep, Dr. Holman says it’s essential to establish a regular bedtime routine. He explains that it includes "keeping your bedroom cool and dark, and avoiding screens, and heavy meals”.

Nigel Msipa | Unsplash

Hydration sustains immunity by supporting temperature regulation, digestion and nutrient transport. Minerals in water appear in a form that makes absorption in the intestines more effective than through food.

Proper hydration ensures cells have access to essential nutrients to perform immune functions. Regular daily intake helps maintain balance and strengthens natural defense mechanisms.

Aurela Redenica | Unsplash

"Diet truly is the foundation of immune health," states Dr. VanRiel. “The nutrients we get from fruits, vegetables, lean proteins, whole grains, and healthy fats supply the vitamins, minerals, and antioxidants our immune system depends on to function at its best.” She states that food is the most optimal place to get these nutrients, and supplements should only be used to fill any gaps.

Nutrient intake drives immune activity. In fact, vitamins such as A, B1, B2, B3, B12, C, and D — plus minerals like zinc and selenium — regulate innate and adaptive responses. These nutrients influence genetic expression, cell signaling, and biochemical pathways.

Without them, immune cells cannot function effectively. Diets like the Mediterranean diet are ideal, as they emphasize a balanced intake of healthy fats such as polyunsaturated fatty acids, providing essential nutrients.

Resume Genius | Unsplash

When stressed, the body releases immune cells that can travel to the brain and cause inflammation, affecting its function and your mood. When someone experiences chronic stress, their cortisol — often referred to as the "stress hormone" — levels also rise. Prolonged exposure to chronic stress weakens the immune system, making individuals more susceptible to airborne and waterborne pathogens.

Effectively managing stress may help maintain a healthy immune system. This could also contribute to improved mental well-being. Other good habits are avoiding smoking and limiting alcohol, which further reduce strain on the system.

“Practices like mindfulness, deep breathing, journaling, or simply taking time for activities that restore you…” can help, explained Dr. VanRiel. She stated that “reading, gardening or connecting with loved ones can help the body reset and recover”.

Dr. Holman also noted that underlying conditions like restless leg syndrome and sleep apnea can keep your stress response active even while you’re at rest. Learning how to address them is key to eliminating baseline anxiety, which can boost your immune system.

Look Studio | Unsplash

Caring for your skin is essential for its long-term health and ability to safeguard you for many years. Beyond being a physical barrier, the skin hosts a complex immune network that detects and neutralizes harmful microbes.

These cells work alongside other systems to prevent infections, aid healing, and maintain balance. Nurturing your skin health strengthens this frontline defense and supports overall immunity.

Gard Pro | Unsplash

Engaging in moderate activity can help regulate the immune system by controlling excessive inflammation. However, there is one important caveat — the frequency, duration, and intensity of your workouts matter. “Gentle yoga and even simple walks can help your body shift out of chronic stress mode,” says Dr. Holman.

Priscilla Du Preez | Unsplash

Strong relationships buffer against inflammation and improve healing behaviors. Isolation activates pro-inflammatory genes while suppressing antiviral defenses, raising disease risk. Conversely, supportive connections regulate immune signaling and strengthen resilience. 

Because the brain and immune system exchange constant signals, maintaining bonds protects emotional health and strengthens biological defense systems. Regular social contact provides measurable benefits to immunity and overall well-being.