Your immune system is your body’s defense system just like the security system around your home. The immune system protects your body from various viruses, infections and fights off illness. So, supporting or boosting your immune system is crucial for better health. To boost your immune health, you need to do some lifestyle modification which includes exercise, diet, stress management, nutritional supplementation, and more. By using this comprehensive approach, you can boost your immune system to get ready to fight off infections.
10 Ways to boost your Immune System
1. Maintain a healthy diet:
As with most things, maintaining a healthy diet is the key to a healthy and strong immune system. Your healthy diet must contain plenty of vegetables, fruits, legumes, whole grains, and enough micronutrients that are lean protein, carbohydrates, and healthy fats. Eat local and seasonal vegetables and fruits of different colors. This will provide you with sufficient antioxidants to combat free radicals, and support your immune health with vitamins and minerals.
Eat citrus fruits like orange, grapefruit, tangerine, lemon, kiwi and all types of berries such as strawberry, blueberry, cranberry, gooseberry, goji berry or wolfberries, raspberry, acai, or blackberry for vitamin C. Consume red peppers, broccoli, green leafy vegetables, chicken, salmon, tuna, bananas, and potatoes in your diet meal for better vitamin b6 absorption. Take almonds, sunflower oil, sunflower seeds, peanut butter, and spinach for sufficient vitamin E. The nutrient in these foods can reduce chronic inflammation which is linked to numerous health conditions like heart disease, Alzheimer’s, and certain cancers. You can take the multivitamin supplement for better nutrient absorption.
2. Exercise Regularly to Boost your Immune System:
Exercise is not for just building muscles, it’s about making your immune system strong and healthy. Doing as little as 30 to 35 minutes of moderate to difficult workout every day helps to stimulate your immune system. Exercising regularly may help in boosting your overall circulation, slows down the release of stress hormones, and improve immune functions. In addition of improved blood circulation, the immune cells regenerate and easily move in your body and fight off infections. So, to make yourself physically and mentally healthy, it is important to do exercise for at least 3-4 times per week. You can do walking, yoga, jogging, swimming, biking, hiking, or weight lifting exercise whatever suits you.
3. Hydrate Yourself:
There is no direct relationship between hydration and the immune system as drinking enough water protects you from germs and viruses. However, dehydration hinder your physical performance, focus, mood, digestion, and heart and kidney function and even cause severe headache. And these things directly increase your susceptibility to illness. To hydrate yourself drink more water, fruit juice, and herbal tea. However, it is recommended to drink more water instead of fruit juice and herbal tea because of their high sugar content. Drink at least 7 to 8 glasses of water per day to keep yourself hydrated.
4. Get Enough Sleep to Boost your Immune Health:
Both immune health and sleep are closely tied. As sleep refreshes your body, gives it a chance to heal and recover. When you sleep, at that time your body produces essential immune system cells like cytokines which fight against inflammation and parasites. However, when you don’t get enough sleep, your body turns up tired which also weakens your immune system and this increases the chance of getting sick. Sleep is a natural way to reboot your system. Aiming for 7-9 hours of sleep is best for replenishing cells to boost your immune system. Avoid blue light or screen time and make your room completely dark before going to sleep. If you have trouble sleeping, then avoid caffeine, alcohol, and nicotine consumption; make your room dark with a comfortable room temperature to fix your trouble sleeping.
5. Wash your hands frequently:
Washing your hands is one of the best ways to prevent the spread of germs and this is the one thing that you should keep up for the rest of your life. Try practicing good hand hygiene for less spread of viruses and bacteria. Use an antibacterial handwash and scrub it off on your hands for at least 20 seconds. Always use warm water for a faster and better cleansing purpose. Different types of alcohol hand rub are also available on market and can be a good option in those situations or places where you don’t have enough water and antibacterial handwash.
6. Stress Less to Boost your Immune System:
Stress affects your body’s immune response, as it causes you to produce extra cortisol hormones. The production of extra cortisol triggers inflammation which can also decrease the number of white blood cells that are available to fight infection. Because of stress, you are probably not getting a sufficient amount of sleep and eating healthy which will later decrease your immunity.
7. Quit your Alcohol intake:
Drinking Alcohol has a negative impact on your immune health. It increases the risk of adverse health outcomes by increasing the susceptibility to viruses and viral infections.
8. Take multivitamin and mineral supplements:
Taking multivitamin and mineral supplements can help to fill the nutritional gap which may strengthen your body’s immune system. Multivitamins are also beneficial for better nutrient absorption and skin health and protect you from cold, cough, and normal respiratory problems.
9. Eat more healthy fats and less sugar content:
According to an observational study, eating foods that contain healthy fat boosts the immune system by decreasing inflammation. Healthy fats are found in salmon, chia seeds, nuts & seeds, coconut oil, avocado, and olive oil. In addition, the healthy fats contained in olive oil and chia seeds are highly anti-inflammatory which is linked to lower the risk of chronic illnesses like type 2 diabetes and heart disease. But always use olive oil for low-burning point dishes like gentle roasting and salad dressing. For a very high-burning point dishes, use coconut oil. High burning point means heating something to high temperatures without becoming harmful to your body.
10. Detommune for immune support:
Detommune is a well-known herbal supplement for its ability to support the body’s immune function. It contains herbal ingredients that are anti-inflammatory, antibacterial, antiviral, and antifungal. Consuming one capsule of detommune capsules in the morning and evening with meals daily can boost the immune system. Detommune does not contain dangerous preservatives and these capsules do not harm friendly bacteria which mean it supports gut health.
There are various ways to support your body’s immune system. Our top ways are to eat a healthy diet, drink more water, sleep well and avoid stress through exercise and fostering healthy relationships. In addition, vitamin and mineral supplements can also help but must be used carefully, and washing regularly will help the body to defend itself against viral bacterial infections.