Your immune system is your body’s first line of defense against germs and disease.
Maintaining a balanced diet and lifestyle are the best ways to naturally strengthen your immune system.
Eat plenty of fruits and vegetables that are packed with antioxidant vitamins and minerals. Berries, citrus fruits, kiwis, apples and red grapes; along with veggies like kale, onions, spinach and sweet potatoes all provide essential immunity-boosting compounds.
1. Eat a Healthy Diet
Food plays a vital role in maintaining overall health, particularly the immune system. Eating nutritiously-rich foods and limiting salt, sugars, saturated and industrial-produced trans-fats from your diet are important to ensure maximum benefits for both physical and mental wellbeing.
Vitamin C: Eating plenty of vitamin C can help strengthen your immunity by supporting white blood cells that detect pathogens. You can get this vital nutrient from citrus fruits (oranges, grapefruits and tangerines), green vegetables such as sweet potatoes or red peppers, sweet potatoes in particular.
Beta-Carotene: This powerful antioxidant can reduce inflammation and boost immunity by increasing the number of disease-fighting cells in your body. It’s found in yellow, green and red (leafy) vegetables like carrots or sweet potatoes as well as fortified foods like milk or fortified cereals.
2. Get Enough Sleep
Sleep is essential for maintaining good health. Not getting enough shut-eye can impair concentration and mental clarity, leaving you more susceptible to illnesses.
Stress can also have an adverse effect on your mental health, increasing the likelihood that you will experience issues like depression or anxiety.
No single nutrient can grant you immune superpowers, but there are a few natural ways to strengthen your defenses.
Your body’s immune system is composed of cells, tissues and organs that work to defend you against illness and infection. Unfortunately, it doesn’t know how many cells to produce or what combination of cells it requires to operate optimally – making boosting your immunity no easy feat.
3. Exercise
Exercising regularly is one of the most beneficial ways to support a healthy immune system. Not only does it increase energy levels and mood, but it can also reduce stress levels, promote circulation of immune cells within your body, thereby improving overall immunity levels.
No need to spend hours exercising at a time – moderate activity such as 30 minutes of brisk walking every day can help boost your immune system and keep sickness at bay.
However, too much of a good thing can be detrimental: Exercising intensely for more than an hour can put undue strain on the body and weaken immunity.
Experts suggest a balanced combination of strength training, cardio, and other forms of exercise for optimal immune health. It’s also essential to take into account other factors that support immunity such as adequate sleep, a nutritious diet, and stress management.
4. Stay Hydrated
Water is one of the most essential steps you can take to strengthen your immune system. Dehydration can lead to toxins building up in your system, making it less effective at fighting infections and illnesses.
Staying hydrated on a daily basis doesn’t have to be difficult! Try including lots of fluids into your meals, such as fruit and vegetables.
It is also essential to avoid dehydrating drinks and foods that can reduce your hydration levels, such as coffee, tea, sugary sodas and alcohol. Doing so could result in decreased physical performance and even reduce energy levels!
Track your hydration levels with an app that tracks water consumption. Additionally, purchasing a water bottle that you can keep close by at all times is recommended for added convenience.
5. Avoid Stress
Stress causes your body to release hormones that alert the brain, cause muscles to tense up, and raise your pulse. While these reactions may help you cope with the situation at hand, long-term stress can have detrimental effects on your health.
Chronic stress can erode your immune system, making you more vulnerable to illnesses and extending recovery times from illnesses.
But there are ways to reduce the stress you experience in daily life.
Eating healthily, getting enough sleep and exercising are all vital for stress reduction, according to the American Psychological Association. Additionally, taking time out to meditate or listen to music can help alleviate stress as well.
It’s essential to avoid things that could be causing stress, such as smoking or drinking alcohol. These can cause inflammation and compromise the immune system’s capacity for fighting illness.