Our immune systems prevent and limit infections. They are a complex set of organs, cells, tissues and proteins that work together to protect our bodies from harmful invaders such as bacteria, viruses, fungi and toxins. A strong immune system can effectively fight everything from the common cold or flu to harmful parasites and even cancer cells. In contrast, a compromised immune system leaves us vulnerable to all kinds of germs and weakens our ability to heal.

It should come as no surprise then that activities ranging from eating healthy foods and living healthy lifestyles to getting more and better sleep can improve our overall health by strengthening our immune systems. As such, seeking natural ways to improve the immune system is a common goal for many. And lucky for us, there are ways you can enhance your body’s natural defenses to stay resilient against illnesses.

Here are nine ways to naturally boost your immune system:

1. Get Adequate Sleep: Sleep is a critical component to bolstering your immune system. During sleep your body repairs itself, and certain immune functions are enhanced. In fact, lack of sleep can impair the production of infection-fighting antibodies and cells, making you more susceptible to illnesses. Although it can be hard in our busy world, adults should aim for seven to nine hours of quality sleep each night. To do this, establish a regular sleep routine, minimize light exposure before bedtime and create a restful environment to improve your sleep quality.

2. Make A Rainbow-Colored Plate: Eating a healthy diet consisting of whole plant foods ensures we get a variety of nutrients. These include foods like fruits, vegetables, nuts, seeds and legumes, all of which are rich in nutrients and antioxidants that may give you an upper edge against harmful pathogens. The antioxidants in these foods naturally decrease inflammation by combating unstable compounds known as free radicals, which can cause inflammation when they build up in your body at high levels. Prioritizing foods rich in antioxidants such as vitamins C, D and E, and minerals like zinc and selenium can especially help support your immune system. These nutrients also aid in overall health.

3. Stay Hydrated: Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is crucial to staying healthy. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion and heart and kidney function. These complications can increase your susceptibility to illness. Drinking plenty of water throughout the day helps flush out toxins and keep our immune system functioning. The goal should be to drink enough fluid daily to make your urine pale yellow.

4. Engage In Regular, Moderate Exercise: While prolonged intense exercise can actually suppress your immune system, moderate exercise (appropriate for your age) can give it a boost. Exercises like brisk walking, steady cycling, jogging, swimming and light hiking are effective at helping your immune cells regenerate regularly. As targets, the average adult should aim for at least 150 minutes of moderate exercise per week. To help maintain a routine, experts suggest mixing up your workout regimen. This not only keeps it interesting and enjoyable for you, but doing things like incorporating strength training to your normal activities can build muscle and enhance overall health.

5. Manage Your Stress Levels: Long-term stress promotes inflammation and weakens the immune system, as well as increases imbalances in immune cell function. In fact, chronic stress and inflammation contribute to the development and progression of many diseases. Activities like meditation, yoga, journaling and other mindfulness practices or enjoyable hobbies can help you manage stress. If possible, be sure to allocate time each day for yourself and stress management, even if it’s just a few minutes of deep breathing or an evening walk.

6. Supplement, But Wisely: Supplements refer to a wide-range of products like vitamins, minerals, herbs and other botanicals people take in addition to daily food. Certain supplements can help support immune health. Evidence-based immune-supporting herbs and supplements include the likes of Vitamin C, ginger, echinacea, elderberry, garlic and probiotics. But you shouldn’t necessarily take supplements without consulting a health professional, as there are many false and unregulated claims on the market.

7. Stay Connected: Maintaining social connections and a supportive network can be influenced by and influence our immune systems. Studies show that strong social ties can boost immunity, just as isolation and loneliness increase stress and weaken our immune systems. While the field of study is often indirect, there are institutions such as Stanford investigating the direct link between connectedness and health.

8. Limit Tobacco And Alcohol: Excessive alcohol consumption and smoking can weaken your immune system. It’s been found that five drinks in a single session can suppress the immune system for an entire 24-hours. Smoking is also a significant contributor to a compromised immune systems, with rheumatoid arthritis, an autoimmune disease, being a well-known byproduct of smoking. You can call the Substance Abuse and Mental Health Services Administration at 1-800-662-4357 (HELP) for resources on quitting smoking or drinking.

9. Keep Vaccinations Current: Vaccinations help your body fight disease faster and more efficiently. This is especially true each year where the flu vaccine prevents an estimated 36 million influenza illnesses. Interestingly, vaccines actually train your body to prevent disease before it even attacks. As such, staying up-to-date with vaccinations is vital to boost overall immunity and prevent illness.

It’s important to remember there is no magic formula to boost your immune system. But, incorporating natural healthy habits into your daily routine can strengthen your body’s defenses. Prioritize sleep, nourish your body with a diet rich in whole foods, manage stress, stay hydrated, exercise moderately and consider supplements where necessary. Your immune system is a powerful ally and with the right support you can help it perform at its best. And if you ever have additional concerns, consult your trusted health provider.