Description: Best natural immune system boosters are the healthy diet and lifestyle choices we make every day. They can either strengthen or weaken our defenses against disease-causing microorganisms. Read on to learn about eight immune-boosting strategies you can practice for your overall wellness.
How to Boost the Immune System Naturally
Caught a cold? Down with fever?
If so, you may be wishing for the best natural immune system booster to shield yourself from the viruses causing common illnesses such as flu, cough, and colds.
Getting ourselves sick could make some of us regret that all-nighter we spent, or those unhealthy snacks we consumed the other day. It makes us realize that our diet and lifestyle choices had weakened our immune system – the body’s line of defense against disease-causing germs or substances.
People with compromised immune systems are easy targets of viruses. Due to their declining immune defense, common colds can rapidly progress into flu and other serious lower-respiratory-tract infections.
Therefore, maintaining a healthy immune system is vital for overall well-being.
But in truth, there is no quick-fix immune booster.
If you’re looking for one, the key is simply making the right choices that would benefit and protect your body in the long run. See our tips below.
How to Increase Immunity Home Remedies
Engaging in a regular exercise routine may well be the very first strategy you can take if you want to strengthen your immunity. A cardio workout such as walking, jogging, cycling or swimming can all greatly contribute to better health by improving blood circulation, fat metabolism, sleeping patterns, lung capacity and more. In particular, enhanced blood flow allows the body’s fighter cells to reach foreign bodies more rapidly.
Besides these benefits, physical activity triggers the release of endorphins, hormones that help reduce inflammation and exude positive feelings. This effect lowers stress, which has been studied as a factor behind poor immunity.
Though working out may not directly impact immunity, it provides your body with optimal conditions for a stronger immune system. And besides, exercise makes you feel good, not so?
Immune System Booster Foods
2. Watch Your Diet.
The food you eat affects your immune response.
Be wary of a diet high in sugar and fat but low in fiber. Some of us consume these mouth-watering “junk foods” on a regular basis since they are literally found everywhere: fast-food chains, convenience stores, bakeshops, coffee shops, dessert stands, you name it!
Consequently, the intake of so much unhealthy food triggers an inflammatory response through the multiplication of white blood cells as your body mistakes them for bacterial invaders. So, go for organic produce instead. Choose nutrient-dense food that can bolster your body’s defenses such as nuts, legumes, sweet potatoes, berries, Quinoa and kale.
3. Get Enough Sleep.
Adults need at least seven to eight hours of sleep every night.
Skimping on sleep suppresses your immune system and exposes you to infections, as it is only during sleep that special proteins called cytokines are released by the immune system. Cytokines ward off inflammation and infection, protecting you from illnesses.
Lack of rest coupled with an unhealthy diet is a recipe for disaster, putting you at higher risk for inflammation that may affect different parts of your body. You would surely notice this the mornings after you binged on Netflix and stayed up late.
So, when busyness and leisure activities get out of hand, don’t sacrifice sleep. Sneak in at least 20 to 30 minutes of nap during the day, if you can. This little break can do wonders for your immunity.
4. Forget Smoking.
If you love puffing those cigarettes or live with someone who does, then this is bad news.
Whether directly or indirectly from second-hand exposure, inhaling cigarette smoke can bring numerous debilitating issues for major body organs like the brain, heart, and lungs. It may also affect sexual function and even go as far as damaging DNA, which regulates cell and tumor growth.
The immune system is not exempt from smoking’s negative outcomes. Its harmful tar content can definitely lower your immune defenses and make you more susceptible to diseases and autoimmune disorders.
What’s worse, nicotine in cigarettes can be very addictive, making it difficult for you to drop the habit. If you are serious about boosting your immunity and that of your loved ones, yet struggling to be free from addiction, then consider seeking professional help.
5. Avoid Stress.
Pressures at work or family disagreements not only affect your emotional and mental well-being but your immune health as well.
Research revealed that stress, whether short-term or long-term, can impoverish the immune system by impeding the body’s production of infection-busting cells, leading to a greater risk of disease. Those with existing illnesses, the elderly and depressed individuals have an even higher susceptibility to illnesses; it was discovered that their white blood cells were fewer and weaker.
Hence, it is critical to learn how to manage your stress. Always consider if you can handle an additional responsibility or attend another event at work. If not, put your health first by learning to say “no”. This can save you from more stress piling up at home.
6. Manage Your Weight.
Shedding excess pounds has its aesthetic as well as immune-strengthening benefits.
An immune system in tip-top shape has a healthy balance of various kinds of immune cells, which work together to fight against pathogens. However, obese or overweight individuals tend to have adipose fat deposits that are breeding grounds for “pro-inflammatory” cells and macrophages, harmful immune cells that promote inflammation. These bad cells wreak havoc on your body, potentially resulting in cardiovascular diseases, Type 2 diabetes, and certain cancers.
Committing to a weight loss regimen is the best step an obese person can take to lessen the proliferation of these bad cells, restore immune balance and contribute to his or her wellness.
7. Supplement With Multivitamins.
Sometimes a regular diet is not enough to supply your body with the essential nutrients it requires. If this is the case, consider taking a vitamin and mineral supplement.
Vitamin C is a powerful immune-boosting vitamin, which can help protect you from sickness. Thankfully, you can readily find it in several fruits and vegetables such as strawberries, oranges, grapefruit, broccoli, spinach and more.
Vitamin B6 uniquely provides the immune system support we all need by assisting its biochemical reactions. Salmon, tuna, and chicken are rich sources of this vitamin.
Finally, Vitamin E is an antioxidant that cleanses your body from toxins and free radicals. It is the perfect immunity aid in fighting infection and you can easily acquire it from nuts and seeds.
8. Try Immune-Boosting Herbs.
Besides vitamin supplements, there’s a variety of herbal supplements available on the market packed with immune-boosting properties. Astragalus root, angelica root, ginger, and honey are some of the best natural immune system booster ingredients to look for.
Traditionally used in Chinese medicine, astragalus is famous for its antibacterial and anti-inflammatory characteristics, increasing your resistance to infection. If you are wondering where to find this exotic plant, don’t worry. Ginger and honey, which are both antioxidants, more or less replicate astragalus’ therapeutic effects. Angelica root, on the other hand, is popularly used to manage the common cold and other respiratory tract problems.
Just do your background research on a brand that interests you. Read reviews and ask for advice before making a purchase. Then settle on a reliable supplement that delivers the promise and works as the best natural immune system booster for you.
Have you tried any home remedy for restoring the immune system? How did you feel afterward? We would love to hear from you in the comments section below.
Brenda Albano is the owner of Whole Family Products, a successful fertility coach, mentor, and entrepreneur. Her website Beyond Fertility focuses on her infertility struggles which she turned into an opportunity to help others. She is passionate about sharing her journey to hormonal health through blogging and uses this passion to create natural hormone creams and supplements for all stages of life.