Many supplements and products claim to boost immunity. But, for good reason, boosting your immune system is more difficult than you think.
Incredibly complex immune system This means that it must be strong enough to fight off illnesses and infections, but not so strong that it overreacts, causing autoimmune disorders. Its delicate balance is maintained by a variety of inputs.
Despite this complexity, there are things you can do to help strengthen your immune system.
First tip on How to boost immunity is:
Keep up with recommended vaccines
Vaccines are the best way we have to protect ourselves from harmful illnesses.
Vaccines make your immune system smarter, teaching it to recognise and fight disease-causing illnesses. Vaccination is much safer for your immune system than infection with these harmful germs.
It’s important to keep up with recommended vaccinations, especially COVID-19 and the annual flu shot.
Second tip on How to boost immunity is:
Eat a balanced diet
A healthy diet is important for a strong immune system. Consume plenty of fruits, vegetables, legumes, whole grains, lean protein, and healthy fats.
A healthy diet can help ensure you get enough of the micronutrients that help maintain your immune system, such as vitamin C, found in oranges, strawberries, tomatoes, broccoli, and spinach. A good source of vitamin E is almonds, sunflower and safflower oil.
Experts believe that a healthy diet is the best way to support your immune system because your body absorbs vitamins better from food than supplements.
Third tip on How to boost immunity is:
Physical activity is important for maintaining a healthy immune system as well as building muscle.
Exercise may improve immune function by improving circulation, allowing immune cells and other infection-fighting molecules to more easily travel throughout the body.
In fact, 30 minutes of moderate-to-vigorous exercise per day has been shown to boost the immune system. This means staying active and exercising regularly is critical.
Drink lots of water
Water supports your immune system, among other functions.
Lymph, a fluid that circulates infection-fighting immune cells around the body, is mostly water. Dehydration slows lymph movement, affecting the immune system.
Even if you don’t exercise or sweat, you lose water through your breath, urine, and bowel movements. To support your immune system, make sure you’re replacing the water you lose with water you can use.
Fifth tip on How to boost immunity is:
Get enough sleep
Sleep may not feel active, but your body is busy when you’re asleep. Infection-fighting molecules are made while you sleep.
Studies show that people who don’t get enough sleep are more prone to getting sick from viruses like the common cold.
To help your immune system fight infection and illness, it’s important to know how much sleep you should get each night and what to do if you’re not getting enough.
Stress can affect your health in a variety of ways, including your immune system.
Your body responds to stress by triggering a stress response. It’s meant to help you deal with stressful situations. Sadly, this response weakens the immune system, increasing the risk of infection or illness.
Everyone’s stress levels and coping mechanisms vary. Because stress can affect your health, it’s critical to recognise it. Deep breathing, meditation, prayer, and exercise are all excellent ways to reduce stress.
Many supplements claim to boost your immune system, but be wary of such claims.
Unlike medications, supplements aren’t FDA-approved. And there’s no proof that supplements help boost your immune system or help you fight off infections or illnesses. For example, don’t believe a megadose of vitamin C can keep you healthy.
If you want to boost your immune system naturally, rather than relying on a supplement, follow the advice above.
Here’re some eatables and drinkables you must add to your life:
Green and black teas both contain flavonoids, an antioxidant. Green tea is high in epigallocatechin gallate (EGCG), another potent antioxidant.
EGCG has been shown to boost the immune system. Fermentation destroys much of the EGCG in black tea. However, green tea is steamed, not fermented, preserving the EGCG.
Green tea is high in the amino acid L-theanine. L-theanine may help your T cells produce germ-fighting compounds.
Papaya is another vitamin C-rich fruit. A medium fruit contains double the daily recommended amount of vitamin C. Papayas contain an anti-inflammatory digestive enzyme called papain.
Papayas are high in potassium, magnesium, and folate, all of which are good for your health.
Last tip on How to boost immunity is:
Kiwis, like papayas, are naturally high in nutrients like folate, potassium, vitamin K, and vitamin C.
Vitamin C helps white blood cells fight infection, while other nutrients keep your body running smoothly.
Our guide on How to boost immunity ends here.
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