Due to the current pandemic, many people are more concerned than ever with having a robust immune system – and rightfully so. Reinforcing the immune system is one of the pillars of good health. Fortunately, there are many ways in which you can boost immunity naturally.
Sleep Boosts Your Immune System
Sleep and the immune system are closely connected. Not getting enough sleep has been linked to a higher possibility of getting sick. For example, those who sleep for less than 6 hours a night are more likely to get a cold. Sleeping enough can help to strengthen your natural immunity. That’s why we tend to sleep more when we are sick, as this allows the immune system to better fight off illnesses and viruses.
Adults should try to get at least 7 hours of sleep or more each night, whereas teens should sleep for 8 to 10 hours and younger children and infants up to 14 hours each night, if possible.
If you are having issues with sleeping, you might want to limit screen time for an hour before going to bed, as the blue light that gets emitted from the phone, TV, and computer can disrupt the circadian rhythm. The circadian rhythm is the body’s natural wake-sleep cycle.
Some other sleep hygiene tips that might help you sleep better are sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and remaining physically active.
Watch this video for more tips:
A Nutritious Diet is Essential
What you eat also plays a significant role. Whole plant food such as fruits, vegetables, seeds, nuts, and legumes are rich in nutrients and antioxidants, which can help you fight harmful pathogens. Antioxidants found in such foods can help decrease inflammation as they fight unstable compounds, otherwise known as free radicals.
Free radicals can lead to inflammation as soon as they are at high levels in the body. Chronic inflammation has also been linked to several health conditions, including heart conditions, certain types of cancers, and Alzheimer’s. Fruits and vegetables are also very high in rich nutrients, such as vitamin C, which can reduce the duration of a common cold.
Healthy Fats and The Immune System
Healthy fats are also essential when it comes to boosting your immune system. Healthy fats are found in such foods as salmon and olive oil and are known to boost the immune system and reduce inflammation.
Low-level inflammation is a natural response to stress and injury, whereas chronic inflammation can suppress the immune system.
Olive oil is highly anti-inflammatory and has been linked to a decreased risk of chronic conditions, such as type 2 diabetes and heart conditions. Additionally, it comes with many anti-inflammatory properties, which can help the body fight off harmful disease-causing bacteria and viruses.
Eat Fermented Foods and Reduce Sugars and Refined Carbs
It is also recommended to eat fermented foods, as such foods are rich in beneficial bacteria, known as probiotics. Probiotics populate the digestive tract. Some fermented foods include sauerkraut, kimchi, kefir, and yogurt. Research shows that if you have a balanced level of gut bacteria, the immune cells can better differentiate between normal cells, healthy cells, and harmful invaders.
Many studies suggest that eating added sugars and refined carbs can lead to being overweight, obesity, and an increased risk of getting sick. If you limit the amount of added sugars you eat, you can reduce your risk of suffering from chronic health conditions such as heart diseases and type 2 diabetes.
A Regular Exercise Regime
Exercising is another excellent way of boosting your immune system. Many studies show that moderate exercise can, for example, boost the effectiveness of a vaccine. Additionally, it can help the immune cells to regenerate regularly, and it can reduce inflammation.
Some examples of moderate exercise include:
- light hiking
- brisk walking
Most people should try and exercise moderately for at least 150 minutes per week.
What naturally follows exercise is hydration. Hydration is an essential part of regular exercise, but it cannot protect you from germs and viruses; however, it can reduce the likelihood of you getting dehydrated, which is vital for your overall health. Dehydration can lead to headaches and disturb how you perform physically, your mood, focus, digestion, and heart and kidney function. Such complications can increase the possibility of getting sick. So make it a habit to drink plenty of water every day.
Additionally, exercise plays a vital role in reducing stress levels. Finding ways of managing your stress and anxiety levels is also very important for your immune system. Long-term stress can promote inflammation, and it can disturb the balance of immune cell function.
Supplements to Boost Your Immune System
Some supplements can help to boost your immune system and strengthen your body. Vitamin C, for example, can help reduce the duration of colds in both adults and children. Vitamin D deficiency can also increase the possibility of getting sick, so taking vitamin D supplements can help with this. However, if you already have enough vitamin D and take supplements, it will not provide you with any additional benefits. Other studies show that supplementing with zinc can also reduce the duration of a cold by as much as 33%.
Elderberry is also known to reduce the symptoms of viral upper respiratory infections. However, more research is necessary on this subject. A study shows that echinacea can help people to recover from colds more quickly. Garlic is another excellent way of reducing your chances of catching the common cold by as much as 30%.
Transfer Factors are potent immune system activators that boost the immune system in an entirely different way. They strengthen an underachieving immune system or bring the overactive immune system into balance. Would you like to sail through the cold and the flu seasons? As soon as you feel a chill, tired, or run down, taking Transfer Factors will give you a boost and raise your energy levels to help ward off a cold or flu bug.
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Such supplements are great for boosting your immune system. If you have a strong and healthy immune system, the risk of suffering from other conditions will be significantly lower as well. However, we recommend that you consult with your doctor before taking supplements, especially if you already suffer from a specific condition or are taking any medications.
A robust immune system is fundamental to our health, which is why we must do all we can to strengthen it. If we have a strong immune system, we are decreasing our risk of suffering from various conditions. There are some lifestyle or dietary changes that you can do today, which can strengthen your immune system. Such changes include sleeping enough, working out regularly, reducing your sugar intake, staying hydrated, and more.
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