One of the most essential factors for living a healthy life free from illness is a strong immune system. The immune system is the body's defense against bacteria, viruses, and other harmful pathogens that invade from the outside. When immunity becomes weak, the risk of developing various illnesses increases.

One common condition that appears when immunity is weakened is mouth ulcers. In addition, people may become more vulnerable to illnesses such as the common cold, shingles, cystitis, and influenza.

So, how can we maintain a strong immune system? Experts say that even small changes in daily habits—such as improving your diet and exercising regularly—can help strengthen immunity.

Small Changes That Can Boost Your Immune System

1. Maintain a balanced diet
Eating a variety of nutritious foods is essential. A well-balanced diet including fruits, vegetables, and protein sources helps ensure adequate intake of carbohydrates, proteins, vitamins, and other nutrients. In particular, it is important to get enough nutrients that support the immune system. Key immune-supporting nutrients include vitamin B, vitamin D, vitamin C, and zinc.

2. Improve unhealthy eating habits
Certain dietary habits can weaken the immune system. Excessive consumption of unhealthy fats, alcohol, and added sugars should be reduced to help maintain better immune health.

3. Manage stress
When you experience stress, your body releases a stress hormone called cortisol. If cortisol levels remain elevated for a long time due to chronic stress, the immune system can become weakened. Therefore, it is important to find healthy ways to relieve and manage stress in daily life.

4. Exercise regularly
Regular physical activity helps strengthen the immune system. A combination of aerobic exercise and strength training is recommended. According to the World Health Organization (WHO), adults should aim for at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous aerobic activity per week.

5. Quit smoking
Various harmful substances in cigarettes can impair immune function. Smoking particularly weakens the immune defense of the respiratory tract, increasing the risk of respiratory illnesses.

6. Get recommended vaccinations
Vaccination is one of the most effective and safest ways to prevent infectious diseases. In addition to national immunization programs, it is advisable to receive age-appropriate vaccines. These may include vaccines for hepatitis B, tuberculosis, chickenpox, and pneumococcal disease, as well as others such as shingles, typhoid, and human papillomavirus (HPV).

7. Wash your hands properly
Proper handwashing is also very important. Washing your hands thoroughly can help prevent many illnesses, including COVID-19, the common cold, influenza, and foodborne illnesses. Hands should be washed with soap or hand sanitizer for at least 30 seconds, making sure to clean all areas carefully. Avoid touching your eyes, nose, or mouth before washing your hands.

Source: 하이닥 (https://news.hidoc.co.kr/)