Getting Vaccinated Soon? An MD Shares How They Work and 3 Ways to Boost Your Vaccine’s Effectiveness

Vaccines are a cornerstone of modern medicine, protecting us from a multitude of diseases. And as colder weather approaches, it’s more important than ever to prioritize your health and ward off seasonal illness. But did you know that simple lifestyle habits can significantly enhance your body's response to these shots?

To learn more about how to boost your vaccine’s effectiveness, we spoke with Eve Elizabeth Pennie, MD , General Practitioner and medical contributor for Drugwatch. She emphasizes that by understanding how vaccines work and adopting certain lifestyle habits, you can bolster your immune system and ensure maximum protection.

Understanding vaccine effectiveness

“Vaccination is one of the most effective ways to protect yourself from serious illness, whether it’s the flu, COVID-19 or other preventable diseases,” explains Dr. Pennie. “Vaccines help your immune system recognize and fight off viruses more efficiently, significantly reducing the risk of severe symptoms, hospitalization or complications. For vulnerable populations, such as older adults or immunocompromised, vaccines can be lifesaving.”

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So, how do vaccines work? They introduce a weakened or inactive form of a disease-causing pathogen into your body. These types of vaccines "trick" your immune system into producing antibodies, which are specialized proteins that can fight off the real pathogen if you're exposed to it in the future.

How lifestyle changes impact vaccine effectiveness

The effectiveness of a vaccine depends on various factors, including the specific vaccine, your immune system and the timing of vaccination. However, your overall health and well-being can significantly influence how your body responds to vaccines.

Lifestyle factors such as diet, exercise, stress and sleep play a crucial role in shaping your immune system's ability to produce antibodies and fight off infections.

3 easy ways to boost vaccine effectiveness

In addition to adopting a healthy lifestyle, there are specific steps you can take to maximize your vaccine's effectiveness:

1. Prioritize sleep

“Sleep is vital for your immune system,” says Dr. Pennie. “Studies have shown that getting at least six hours of sleep before and after immunization can improve your body’s immune response. Sleep helps your body recover and boosts the production of antibodies, making the vaccine more effective.”

Adequate sleep also helps reduce stress , which can negatively impact immune function. In fact, a University of Chicago study finds you’ll get up to two extra months of immunity compared to folks who sleep less than six hours.

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2. Alternate arms

“Alternating the arm you use for your vaccine may help balance local soreness,” says Dr. Pennie. “While there isn’t strong evidence that switching arms boosts immunity, it can make the experience more comfortable by avoiding the overuse of one arm for multiple shots. For those who receive numerous vaccinations quickly, rotating injection sites can ease discomfort.”

Additionally, alternating may improve your body’s detection of pathogens, according to a new study . Researchers from the Oregon Health & Science University suspect that different injection sites can activate lymph nodes in different parts of your body, increasing your body’s ability to respond.

3. Get moving

Walking for 90 minutes after receiving a vaccine can help stimulate your immune system and improve blood flow to the injection site. “Physical activity increases blood flow and activates immune cells, which may help your body respond more effectively to the vaccine. It’s important, however, to keep the exercise light — nothing too intense right after your shot!” advises Dr. Pennie.

Exercise also helps reduce inflammation, which can be beneficial for overall health and immune function. Additionally, moderate physical activity can help alleviate any mild side effects you may experience after vaccination.

An important note on vaccinations

It's important to consider additional factors that may influence your immune response. For example, if you have an underlying health condition that weakens your immune system, such as autoimmune diseases or chronic illnesses, discuss your vaccination needs with your healthcare provider. They may recommend additional doses or different vaccine formulations to ensure adequate protection.

Moreover, it's crucial to address any concerns about vaccines with your healthcare provider. They can provide reliable information and address your specific needs, helping to promote informed decision-making.

Additional reporting by Ann Green

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .