With rising prices, even filling your cart with immune-boosting supplements and fresh produce can feel overwhelming. But don’t worry—strengthening your immune system doesn’t have to be expensive. Small daily habits can make a big difference.

1. Stay Hydrated to Keep Your Respiratory System Moist

Drinking water frequently helps prevent viruses and bacteria from entering through the mouth and respiratory tract. When your respiratory mucosa stays moist, the tiny cilia inside your airways function effectively, blocking harmful invaders. Aim for 1.5 to 2 liters of water per day. If your mouth feels dry or your eyes are irritated, it’s a sign of dehydration—drink water immediately. This is especially important for people over 60, as their thirst response is weaker, making dehydration harder to notice. Lukewarm water is best; cold water can overstimulate the autonomic nervous system, while hot water may irritate the esophagus.

2. Sleep Well—It’s Nature’s Best Medicine

Getting at least 7 hours of quality sleep is a free and effective way to boost your immune system. During sleep, your body strengthens immune responses by increasing T-cell activity (which fights viruses) and cytokine production (which regulates immune reactions). Studies from Carnegie Mellon University show that people who sleep less than 7 hours per night are 2.94 times more likely to catch a cold than those who sleep over 8 hours. Poor sleep can also increase the risk of chronic conditions like diabetes and atherosclerosis. To improve sleep quality, avoid eating within 3 hours of bedtime, and try to clear your mind before sleeping.

3. Laugh Out Loud—It’s a Natural Immune Booster

Laughter stimulates the production of immune-boosting substances. A Harvard University study found that just 5 minutes of laughter can enhance the activity of natural killer (NK) cells, which help fight cancer cells, for up to 5 hours. Laughter also increases gamma interferon, a substance that aids lymphocyte production, by 200 times. Additionally, it improves blood circulation, allowing immune-boosting substances to travel efficiently throughout the body. Research from Ball Memorial Hospital in the U.S. indicates that laughing for just 15 seconds daily can even extend lifespan. Interestingly, even fake laughter provides about 90% of the health benefits of genuine laughter.

4. Get at Least 20 Minutes of Sunlight Daily

Vitamin D, essential for immune function, is naturally produced when your skin is exposed to sunlight. At least 20 minutes of sun exposure per day helps maintain adequate vitamin D levels, reducing the risk of respiratory infections. Studies show that people with low vitamin D levels are 40% more likely to develop illnesses like the flu.

5. Wash Your Hands with Soap for at Least 30 Seconds

The simplest and most effective way to prevent infections is proper handwashing. Washing hands for 30 seconds with soap can remove up to 80% of harmful germs and viruses. However, research by the Korea Disease Control and Prevention Agency found that only 66.3% of adults wash their hands after using the restroom, and 20.2% skip it even after a bowel movement. The study also found that only 1.44% of adults and 1.23% of children wash their hands properly with soap for 30 seconds. Make sure to use soap and rub all areas of your hands thoroughly for maximum protection.

6. Massage Your Lymph Nodes to Improve Circulation

Your lymphatic system plays a key role in immunity by producing lymphocytes that fight infections. However, lymph nodes—especially those under the ears, behind the neck, and in the armpits—can become congested, slowing lymph circulation. A daily 10-minute gentle massage of these lymph nodes can help drain excess lymphatic fluid and enhance immune function.

By incorporating these simple and cost-free habits into your routine, you can naturally boost your immune system and stay healthier.

Source: 헬스조선 (https://m.health.chosun.com/)