Your immune system is an essential part of your health. It keeps germs and bacteria out of your body and helps to heal wounds.
You can boost your immunity by getting enough sleep, eating a healthy diet, exercising regularly and staying stress-free. But no one magic supplement or pill will do the trick.
1. Get Enough Sleep
If you want to boost your immune system and protect yourself from infections, it’s important to get enough sleep. The amount of sleep you need varies with age, but most adults should get at least 7 hours a night to feel well rested and healthy.
Getting plenty of rest can also boost your mood. Studies have found that people who get less than the recommended amount of sleep tend to be more depressed and anxious, as well as more prone to panic disorders and other mental health issues.
Another reason to get enough sleep is that it can improve your memory and concentration. In particular, sound sleep can help your T cells — the type of immune cells that fight off infection — function better and more efficiently.
To achieve the best sleep, keep a consistent sleep schedule and try to go to bed and wake up at the same time every day. Set a regular alarm, and avoid late-night TV binge-watching or caffeine consumption before bed.
One study has even shown that sleep quality affects how your immune system responds to vaccinations. After a single hepatitis B vaccine, people who slept less than six hours a week were 4.2 times more likely to develop an antibody response than those who got a good night’s sleep.
A healthy diet, regular exercise, and a good night’s sleep are all essential to maintaining a strong immune system. In addition, stress can wreak havoc on your health and wellbeing, so it’s important to avoid excessive stress.
2. Eat a Healthy Diet
Eating a healthy diet is one of the most important factors in maintaining a strong immune system. It includes a variety of fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds. It also helps to keep your weight in check and to ensure you get enough vitamins, minerals and other nutrients to support your health and well-being.
Your immune system is the body’s natural defense against infections and disease. It works hard to fight off bacteria, viruses, fungi and other invaders and to prevent chronic diseases from affecting your life.
Fortunately, you can easily boost your immunity by following some simple tips to get you on the road to health. Those tips include getting enough sleep, exercising regularly, staying stress-free and eating a healthy diet.
The most effective way to boost your immune system is to consume a balanced, nutritious diet that is high in fruits, vegetables and lean proteins. These foods are packed with essential vitamins, minerals and antioxidants that help to strengthen your immune system.
Vitamin C-rich foods, such as oranges, strawberries, kiwis, broccoli and tomatoes, are known to increase your ability to recognize and respond to foreign invaders. The same is true of beta carotene, which promotes white blood cell function and movement, as well as vitamin D, which is found in fatty fish, milk and fortified dairy.
Protein is a major component of the immune system, supporting the production of antibodies and helping to regulate white blood cells. It can be sourced from both animal and plant sources, but it’s better absorbed from meat and seafood.
A 4-ounce serving of flank steak contains over half the RDA for zinc, selenium and vitamin B6, which are critical to your body’s ability to produce immune-boosting chemicals. These vitamins are often in short supply in American diets, but incorporating them into your meals can make a big difference to your overall immune health.
3. Exercise Regularly
Whether you’re trying to prevent illness or get through it more quickly, exercise is one of the easiest ways to boost your immune system.
It’s especially important to keep moving if you have health issues like obesity, diabetes or high cholesterol because lack of movement can negatively impact your immunity.
But even if you’re not overweight, exercising regularly is still a good idea because it reduces stress and helps improve your mood. It also gives your body the much-needed energy it needs to fight off colds, flus and other illnesses.
The key is to get in the habit of doing it. You can make it part of your daily routine, like brushing your teeth, and you’ll find that you enjoy the feeling of a fresh workout.
To reap the most benefits, aim to get at least 150 minutes of moderate-intensity activity each week — preferably spread out over several days.
Research shows that exercising at a low to moderate intensity (an average of 30-45 minutes) enhances your immune response by increasing the recruitment and circulation of your body’s best defensive cells. It also increases the effectiveness of vaccines and can help you avoid infections.
In addition, it can increase your metabolism and strengthen your bones and muscles, which are crucial to preventing infection and helping you recover from chronic illness.
However, the exact benefits of exercise depend on how often and how intensely you exercise. Moderate-intensity exercise is the most effective for boosting your immunity, but long-term, high-intensity training can actually suppress it.
4. Stay Stress-Free
Staying stress-free can help boost your immune system.
The immune system is your body’s first line of defense against viruses, bacteria and parasites. It’s a complex and delicate organism that needs to be kept in tip-top shape to keep you healthy and fight off infections.
If you are feeling stressed out, take some deep breaths and try to relax your mind. Meditation and yoga can be beneficial to calm your nervous system, which helps reduce inflammation and increase immunity.
Another key way to combat stress is by getting enough sleep. According to research, not getting enough sleep can make you more susceptible to illnesses like colds and flu.
Eating a healthy diet can also help strengthen your immune system. A well-balanced diet full of fruits, vegetables, whole grains and lean meats can be a great way to get all the vitamins and nutrients your body needs to stay strong.
Lastly, exercise regularly can also give your immune system a boost. Physical activity increases your body temperature, which can flush out harmful bacteria in the air.
In addition to boosting your immunity, a healthy lifestyle can help you prevent chronic diseases like heart disease and type 2 diabetes, which often occur as a result of weakened immune systems.
As we know, stress is one of the biggest causes of illness. So, staying stress-free during this coronavirus pandemic is essential to your health and wellbeing.
5. Get Enough Vitamins
Your immune system is a complex network of cells, organs, and proteins that constantly defend your body against invading pathogens. When it works well, your immune system helps prevent infections and illnesses like the flu and colds.
You can boost your immune system by ensuring you get enough vitamins and minerals in your diet. For instance, you can get your daily dose of spirulina through Good Health supplements. However, it is very important to understand that not everyone can get all the nutrients they need from their diet alone.
Vitamins are substances your body needs in small amounts to function and stay healthy. They help your body with a variety of tasks and can be found in a wide range of foods.
A balanced diet that includes a variety of fruits, vegetables, nuts, beans, and dairy is your best source of vitamins. You should also meet with a registered dietitian to ensure you are getting enough of all the vitamins and minerals you need.
In addition, if you have a nutrient deficiency due to a medical condition or diet restriction, it is a good idea to supplement with a quality multivitamin. These supplements are designed to provide 100% of the recommended daily allowances (RDA) of various vitamins and minerals.
The most effective way to boost your immune system is by ensuring you are eating a healthy, balanced diet and getting enough sleep. Exercise, stress reduction and vaccinations are also known to help bolster your immune system.
A nutrient-poor diet can lead to several problems, including poor eyesight, tooth loss and scurvy. Fortunately, the Department of Health and Human Services has updated guidelines that can help you determine if you are getting enough of the right nutrients from your diet.