Your body’s immune system is pretty remarkable when it comes to protecting you against illness and disease. While it is inevitable that germs will get past your body’s defense, and you’ll get sick on occasion, there are things you can do to help your immune system stay strong and fight off illness-causing microorganisms. At Medics USA, we want you to have all of the tools you need to stay healthy, especially in today’s world. In today’s blog, you’ll learn some of the top tips from our primary care doctors about how you can strengthen your immune system. 

*It is important to note that the suggestions below will not prevent or cure COVID-19. Please follow the CDC’s Coronavirus guidelines.  

How to Boost Your Immune System 

Eat Vitamin-Rich Foods 

Vegetables, fruits, legumes, nuts, and seeds are all foods that are bursting with nutrients and antioxidants. Antioxidants have been known to reduce inflammation which is important when considering health conditions such as heart disease and Alzheimer’s — to name a few — have been linked to chronic inflammation. Other nutrients from these foods, like fiber and vitamin C, can boost the healthy bacteria in your gut and reduce the length of common colds. 

Get a Good Amount of Sleep 

Lack of sleep has been known to cause a whole host of problems. Your immune system’s function is closely tied to how much you sleep, which is why it’s important to get six or more hours of sleep per night. If you have trouble sleeping, try turning off screens an hour before bed, ensure your room is dark, and practice going to sleep at the same time every night. If problems persist, be sure to talk to one of our primary care doctors. 

Limit Your Added Sugar Intake 

Added sugar in your diet can increase your likelihood of obesity, inflammation, diabetes, and other factors that can weaken your immune system. It is recommended to limit your added sugar intake to 5% of your daily calories consumed. For most people, this is 25 grams based on a 2000-calorie diet. 


Did you know that intense, prolonged exercise can actually suppress your immune system? All you need to help your immune system thrive is two-and-a-half hours of moderate exercise each week. That breaks down to just 20 minutes per day. 

Keep Stress Levels Low 

Stress is a powerful emotion that can be hard to keep in check. However, a weakened immune system has been linked to high-stress levels. If you’re dealing with a lot of stress in your life, try taking deep breaths once every hour, set aside time to journal or meditate, or seek help from a professional counselor or therapist. 


Water is a vital component of a healthy lifestyle, and preventing dehydration is important to your overall health and wellness. Dehydration can hinder physical performance, mood, digestion, focus, kidney and heart function, and cause headaches. While the recommended amount of water varies from person to person, if your urine is a pale yellow color, you’re on the right path. 

The team at Medics USA cares about your health and wellness. For questions or to schedule an appointment, give us a call today. We look forward to serving you at one of our locations in Ashburn, VA or Washington DC.