The immune system is your body’s first line of defense against germs, and a strong immune system can help you avoid colds and flu.
A healthy diet is one of the best ways to boost your immune system. Get plenty of fruits and vegetables, which contain many nutrients like zinc, vitamin C and antioxidants that help protect your immune cells.
1. Eat a Healthy Diet
The immune system is responsible for defending your body from pathogens, such as viruses and bacteria. However, sometimes it fails to do its job and makes you sick.
The best way to make your immune system strong is to follow a healthy diet and exercise regularly. A healthy diet includes foods from the 5 major food groups (vegetables, fruits, dairy products, grains, and meat) in the recommended amounts.
Eating a well-balanced diet also reduces your risk of certain diseases, such as heart disease, cancer and diabetes. It also protects against infections and provides essential nutrients for a healthy life.
You can improve your immune system by eating a wide variety of foods that are high in fibre, vitamins and minerals. Include lots of fruit, vegetables, whole grains, nuts and seeds and low-fat, high-quality meats and fish.
Choosing healthy foods can boost your mood, reduce stress and increase energy levels. In addition, they can help you lose weight and keep your digestive tract healthy.
It’s also important to avoid junk food and processed foods, such as ice cream, soda and candy. These foods are nutrient-dense, but should be limited to once in a while.
Aim to eat a balanced diet that includes whole, fresh and preferably unprocessed foods. You can find a wealth of healthy recipes on the internet or in magazines. If you find yourself unable to eat a balanced diet, however, you’ll need all the immune support you can get via immune booster supplements from Good Health.
Exercising regularly is also a key factor in strengthening your immune system, and there are several benefits to getting moving. Regular exercise increases blood flow, helps clear germs from your airways, elevates your body temperature and strengthens antibodies.
Physical activity can also reduce stress hormones that suppress the immune system. In fact, one study found that a 45-minute brisk walk can up the number of immune cells floating around your body for three hours afterward.
2. Exercise Regularly
Exercise can help strengthen your immune system, reduce stress, and boost energy levels. It can also boost mood and memory, improve sleep, and help you deal with depression, anxiety, and other mental health issues.
While you don’t have to be a fitness buff to reap the benefits of exercise, it helps to mix in aerobic exercises with strength training for maximum benefits. Fitting in 150 minutes of moderate-intensity aerobic activity each week (that’s about 75 minutes of vigorous-intensity exercise) can help you prevent chronic disease and keep your body healthy.
Regular exercise has also been shown to help lubricate joints, reduce inflammation, and make you feel better overall. Inflammation is a sign of your body’s response to injury, and it can lead to a variety of health problems, including heart disease, cancer, and type 2 diabetes.
In addition, physical activities can give you a break from the stress of day-to-day life and allow you to slow down and relax. This is especially helpful for people who tend to be problem-solvers all day long, and who need some time to settle down into the present moment.
Keeping your immune system strong can help you fight off infections, fungus, and colds. It can also help you cope with stressful events in your life, like divorce or a death in the family.
However, make sure you talk to your healthcare provider before starting any new exercise regimen, and be aware of any medical conditions that may affect your ability to perform your exercises safely. Your doctor can advise you on what level of exercise is appropriate for you and provide a variety of tips to help you stick to an exercise plan.
3. Get Enough Sleep
The immune system is a network of organs, cells and proteins that protects your body from bacteria, viruses and other microbes. Its ability to fight germs varies from person to person, and the immune system can be affected by a number of factors, such as vaccinations and a healthy diet.
The key to making your immune system stronger is avoiding barriers that can keep it from functioning at its optimum. This includes eating a balanced diet, getting enough sleep and staying hydrated.
Your diet can boost your immunity by adding more fruits and vegetables, a variety of whole grains and lean protein to your meals. These foods are full of antioxidants that can help your immune system fight off disease-causing germs and toxins.
Drinking a glass of water with each meal can also increase your overall hydration levels, preventing dehydration and helping your body stay healthy. Avoid drinking too much liquid at once, though, as this can lead to dehydration.
Having a regular bedtime and wake up time is one way to get your body in the habit of falling asleep at a specific time each night. It’s also important to limit screen time before going to bed, as the blue light from your computer, TV and smartphone can disrupt your natural sleep cycle.
You’ll be happier, more productive and healthier if you can make a concerted effort to get the recommended 7 to 8 hours of sleep each night. Inadequate sleep can cause your immune system to be compromised, increasing your risk of illness and infection. It may also lead to health problems, including heart disease and diabetes.
4. Stay Hydrated
Getting the right amount of water is essential to your overall health and well-being. It keeps your body hydrated by regulating temperature, helping with circulation, delivering nutrients to cells, flushing out waste and lubricating your joints.
Staying hydrated is also important for preventing illnesses and infections. A lack of hydration can lead to headaches, fatigue, dry skin and low energy levels, so make sure you’re drinking enough water throughout the day.
The average person should drink eight 8-ounce glasses of water a day. But that amount may vary depending on the weather, your activity level and other factors.
Your body is made up of about 60 percent water. This makes it very important to keep your fluid intake up, especially during hot and humid weather or when you are exercising in the sun or outdoors.
It’s important to drink plenty of hydrating drinks and foods that are high in water content, like cucumbers, lettuce, celery, tomatoes, strawberries, cantaloupe and watermelon. It’s also important to remember that you can get a large amount of your fluid needs from broth-based soups and other liquids.
Aim to drink a glass of water about every 30 minutes, so you’re consuming enough fluids to keep your body functioning properly. Set up a reminder on your phone to remind you to drink, and invest in a refillable water bottle that will help you stay on track.
If you are pregnant or breastfeeding, it is even more important to make sure your fluid intake is adequate. It is also important to drink more when you are sick, particularly if you have a fever or diarrhea. This is because your body loses fluid faster than usual and needs to be replaced.
5. Avoid Stress
Stress can be a normal part of life, but too much stress can harm your health. It can cause headaches, upset stomach, and sleep problems, and it may weaken your immune system, making you more susceptible to illness.
Fortunately, you can take steps to make your immune system stronger and reduce the effects of stress on your body. You can do this by following these simple steps:
1. Avoid stressful situations and focus on what matters most to you.
Having a strong sense of self-worth and a strong belief in your abilities to overcome challenges helps you handle stress better. If you don’t believe you can influence a situation or overcome an obstacle, stress is more likely to knock you off course.
2. Try to change the source of your stress if possible.
Many sources of stress are unavoidable and beyond our control, such as a death in the family, a serious illness, or a national recession. It can be difficult to accept these things, but it’s important to remember that they’re not something you can change, so it’s best to let them go.
3. Learn to adapt your lifestyle to avoid stress.
Whether it’s finding time to get exercise, limiting the amount of TV you watch, or making time for meditation, you can find ways to change your lifestyle to avoid stress.
4. Ask yourself if the stressor really matters to you.
Taking a step back and asking yourself if the stressor will matter in a year or two can help you decide whether to deal with it or let it pass.
5. Balance work and play.
Having a schedule and a daily routine is key to reducing stress. Using apps or calendars to plan your day can help you keep track of deadlines and goals. It can also help you block out times for things you enjoy, like spending time with friends or playing music.