How To Naturally Boost Your Immunity

How to Naturally Boost Your Immunity

Matt Paterson (B. Ex & Sports Sci)

Our immune systems are essential to protecting us from diseases and antigens that can make us sick or even kill us.

This excellent network of support systems performs all kinds of functions to keep our bodies strong, so we can continue living healthy lives. You might wonder about the best ways to boost the immune system. Thankfully, there are several ways you can help your body optimize its greatest defense.

Functions of Your Immune System

Your immune system is a network of different paths and stages that help the body stay healthy. This intricate network defends us from harmful microbes and antigens. For example, part of our immune system is our skin, which protects our organs from exposure to harmful bacteria.

Other parts of our immune system, like the bone marrow or lymph nodes, can identify foreign pathogens in our body and create the cells we need to combat them. Your immune system also gets better at producing antibodies that will counter harmful bacteria more efficiently if the harmful bacteria enter the body a second time.

All of these defenses require processes, and we can help our bodies do these processes through natural ways of boosting our immune system.

Best Ways to Boost Your Immune System

Our immune systems lose efficiency as we get older, so we need to live our lives in a way that boosts our immune system and keep it as optimal as possible. Sound, healthy immune systems are the result of a healthy and balanced lifestyle. While diet is certainly part of boosting the immune system, we do other things to keep our body's defense in top shape.

Here are a few ways we can maintain healthy immune function in our bodies.

Diet and Supplements

Our diet determines the fuel our body uses to keep us alive. For healthy immunity, we need a balanced, nutritious diet of vitamins and minerals that help our immune system function.

The best foods to boost immunity include citrus fruits like oranges and tangerines and vegetables like bell pepper, broccoli, garlic, and ginger. All of these foods are part of a diet that helps the immunity processes in your body. Most of them contain high amounts of vitamin C and other vitamins that keep up immunity health.

You can also take vitamin supplements to add to your nutrition. Supplements for the vitamins A, B6, C, D, and E and Zinc and selenium will boost your immune system. Nutrients like these act as antioxidants that protect healthy cells and support the growth and activity of immune cells, producing antibodies.

These vitamins and minerals are part of a healthy diet to keep your immune system fully functional so you reduce the risk of getting sick. Thankfully, many of the best foods for boosting immunity are easy to find and easy to include in your diet.

Exercise

It would be best if you had a steady workout routine to keep your body healthy.

Working out allows your body to get stronger, and it improves overall physical function. Good cardiovascular health, lower blood pressure, and weight control result from a good exercise routine.

Experts recommend about 150 minutes of exercise per week. You can divide these minutes up in a reasonable and manageable way per week so you can keep it consistent. Exercise prepares your body for healthy functioning, which includes your immune system's processes.

Remember, it's healthier to do 30 minutes of exercise a day than to do 150 minutes of exercise on one day during the week. Regular exercise allows your body to recover properly and helps you rest better because you use more energy while you're awake.

Sleep Schedule

Your immune system benefits from a consistent sleep schedule. If you can wake up and go to sleep around the same time every day, your body can rest better each night, giving you a deeper sleep.

A sleep schedule allows your body to fall into a circadian rhythm. This process keeps your body rested so you can perform better throughout your day. It also allows your immune system to produce cells and replenish itself more efficiently.

Try to have between 7-9 hours of sleep each night. Sleeping well reduces stress and allows your body to recover, so it's better prepared to counter harmful pathogens or sicknesses that might have entered your body.

Manage Stress

Stress affects more than just our emotions. Prolonged stress promotes weight gain and heart disease.

Stress makes it difficult for our body to have a healthy immune system. With higher blood pressure and more weight, we make ourselves more susceptible to catching sicknesses. You boost your immune system by managing your stress properly.

Everyone destresses differently. Experts recommend meditating, making art, exercising, or engaging in hobbies to keep yourself relaxed. While these things might not seem like they have anything to do with maintaining your body's defenses, relaxing is one of the best ways to boost your immune system.

Wash Your Hands

One final way to keep your immune system fully functional is to wash your hands frequently. This may seem obvious, but there are many occasions when we might introduce our body to harmful pathogens without thinking about it.

Anytime we touch our face, we risk getting infected with any bacteria on our hands. Washing our hands after we use the bathroom, before and after cooking or eating, and after we have touched surfaces in public places are all occasions when we should wash our hands.

Contact with our face is especially dangerous because we rub our eyes and nose without being conscious of it. If you keep your hands clean, you make your hands safe from bacteria your immune system will have to work against later.

Final Thoughts

You boost your immune system in a variety of ways. As your body's primary defense against sickness and harmful bacteria, you want a healthy immune system to protect you. Through a balanced and healthy lifestyle, you take steps to boost your immune system. You can take small, consistent choices each day that will regulate the support of your immune system.

References

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://www.umms.org/coronavirus/what-to-know/managing-medical-conditions/healthy-habits/boost-immune-system

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