Your immune system does an amazing job of defending you against a lot of disease-inducing microorganisms. When the immune system fails, any germs or external pathogens can invade your body and make you sick.
Can you improve it to function at a superior level? You absolutely can.
What can you do to improve your immune system?
The idea of boosting your immunity is very enticing, yet our ability to pursue that goal can seem elusive at times. There are some good reasons why it would seem so. the immune system doesn’t exist in isolation. It is a precise system that requires harmony and balance for it to function smoothly.
Key measures that are most effective at fighting viruses involve everyday precautions such as washing your hands often and avoiding close contact with sick people. However, experts say that boosting your immune system may also give you an edge in staying healthy.
- Let’s Stay Active
- Go For a Healthy Diet
- Avoid Processed Foods
- Take Care of Your Gut
- Get enough sleep
- Eat more whole plant foods
- Limit added sugars
- Keep Stress Under Control
- Exercise Regularly (Outdoors, When Possible)
- Wash your hands thoroughly
To best protect your body from harm, your immune system needs to perform just at the right pace, and at a precise level. The best way we can ensure such an immune system is to practice simple yet good-for-you behaviors daily. Let’s deep dive into a few.
Let’s Stay Active
One of the most effective ways to boost your immune system is to work out on a regular basis. It causes your body’s white blood cells and antibodies to circulate rapidly, which means they may be able to detect and zero in on bugs rather quickly. Being active in this manner also lowers stress hormones, which reduces your chances of getting sick.
Being active lowers stress hormones, which reduces your chances of getting sick
Research suggests that exercise’s effects may be directly relevant to virus-fighting, too. According to a recent study published in the British Journal of Sports Medicine, of 1,002 people surveyed, those who exercised at least five days a week had almost half the risk of coming down with a cold as those who were more sedentary.
Go For a Healthy Diet
The nutrients you get from plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Plant-based foods bring along antiviral and antimicrobial properties, helping you fight off infection.
Plant-based foods bring along antiviral and antimicrobial properties, helping you fight off infection.
There is a fair amount of evidence that various micronutrient deficiencies — for example, of selenium, zinc, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response are being studied.
The antioxidants in these foods help decrease inflammation by combating unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.
Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Get enough sleep
When you get adequate sleep, your body heals and regenerates as you sleep, serving as a vital boost towards a healthy immune response.
Sleep deprivation results in higher cortisol levels, which are not good for immune function. Lack of quality sleep wears down our immune system, and our bodies have a reduced ability to fight off any potential illness.
As per the recommendation from the National Sleep Foundation, all adults should get at least seven hours of sleep every night to optimize health. It is best to turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations.
Managing your chronic conditions better will help you free up more reserves for your body to fight off infection. Your immune system will shield you, allowing you to pursue a lifestyle of your choice.