Your immune system has a vital role: It protects your body from germs and harmful substances that can make you sick. It uses a complex system of chemicals and proteins in your body to fight off harmful bacteria, infections, parasites, and viruses. When you have a strong immune system, there is less chance for you to get sick.
Your body needs to be strong and healthy for the immune system to defend against diseases. Therefore, if you want to boost your immune health, you’ll have to make lifestyle changes that will benefit you and the immune system.
Here are tips to strengthen your immune system naturally.
Exercise Regularly
Exercise is not just for de-stressing yourself or getting a model physique. It is also an important part of your life to have a healthy and strong immune system. Exercise can increase your resilience, so you can fight off infection. Our bodies tend to work better if we are engaged in physical activity every day.
You don’t need to spend hours at the gym to have a healthy immune system. All you need is a regular moderate exercise with a mix of strength and cardio workouts for 10 to 30 minutes a day to boost your immune system.
Drink Plenty of Water
Water can do a lot of wonders in your body, and drinking plenty of it can boost your immune system. This is because water helps carry oxygen to your blood cells which result in perfectly functioning systems. It also helps remove toxins from your body which is why sometimes all you need to do is drink water when you feel like you’re getting sick and you’ll feel better hours after.
As a general guideline, drink enough water daily to prevent dehydration. When your urine is pale yellow, that’s when you know you have enough. Water is the best source of hydration as it does not have calories, additives, and sugar. You may also benefit from drinking tea or fruit juices, but limit your consumption of it because some contain high levels of sugar.
Drink water when you’re thirsty and stop when you are no longer thirsty. You may need more water during exercise, when outside, or when you live in hotter climates.
Get Enough Sleep
Sleep is essential for your brain and body. When you don’t get enough sleep or have poor-quality sleep you are highly susceptible to getting sick. In a study of 164 adults, those who slept less than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more. You need seven to eight hours of sleep to strengthen your immune system.
Prefer a Healthful Diet
A healthy diet that focuses on plants, fiber, protein, and healthy fats can help you feel better and benefits your immune system as well. Most experts believe that a Mediterranean-style diet is the best meal plan to improve your immune system as the diet contains mainly whole, unprocessed foods and plenty of antioxidants. This type of diet can reduce inflammation and establish a healthy and strong immune system.
Some foods that contain probiotics, live bacteria, and yeasts are also good for your digestive health and immune system. Probiotics are found in cultured foods such as yogurt, tofu, miso, and kombucha.
Take Vitamin Supplements
A healthy immune system depends on a healthy balanced diet over time, but sometimes we don’t eat enough healthy fruits and vegetables to keep ourselves healthy. This is where vitamin supplements can help.
There are many vitamin supplements available in the market that claim to boost your immune system – but be wary of promises of magic pills that can cure your disease or instantly boost your immune system. Because, unlike medications, supplements aren’t regulated or approved by the FDA.
However, some studies show that vitamin supplements containing Vitamin C, Vitamin D, and Zinc can greatly help with your immune response.
