If you're
looking to improve your immune system naturally, you may be wondering how to improve
immune system naturally. Eating right and changing your lifestyle can help your
body's natural defenses and fight off diseases. With the Corona epidemic, it's
a great time to make sure your body is strong enough to fight off germs and
viruses.
This post will review how
to improve your immune system naturally in your day to day lifestyle.
What is immunity?
Immunity is the ability of
the body to defend from viruses, bacteria and foreign bodies, for which people
are exposed to them in their daily life. The immune system is different in each
body, and it becomes stronger with the maturity of body, therefore, adult and
teens are much stronger as compare the children.
How to improve your immune system naturally
How to improve immune system naturally?
1. Eat more healthy fats:
If you're looking for a way to boost your body's immune
system, omega-3 fats like salmon and olive oil might be the way to go. Not only
do omega-3s help fight inflammation, but they can also help fight off bacteria
and viruses that can cause disease. Olive oil is especially anti-inflammatory
and has been linked to a lower risk of heart disease, type 2 diabetes, and
other chronic diseases.
Getting
adequate sleep is super important for your immune system and your body's
homeostasis. If you don't get enough, you're more likely to get sick, so it's
important to make sure you're getting enough. Adults should get at least 7
hours of sleep a night, teens 8-10 hours, and kids up to 14. If you're having
trouble sleeping, try cutting back on screen time for an hour or two before
bed. That's because the blue light from your phone, TV, or computer can mess up
your body's sleep cycle.
3. Exercise regularly:
Physical activity is not only beneficial for building muscle
and relieving stress, but also for supporting the immune system. Research has
shown that moderate exercise can have a positive effect on the immune system,
with even one session of moderate exercise having a positive effect on immune competence
in individuals with weakened immune systems. Additionally, regular moderate
exercise may help to reduce inflammation and promote regular regeneration of
the immune system. Common forms of moderate exercise include walking, cycling,
running, swimming, and hiking.
Exercise having a positive effect on immunity
4. Eat
more whole plant foods:
Eating
whole plant-based foods can give you a head start when it comes to fighting off
bad bacteria and other germs. The antioxidants found in these foods can help
reduce inflammation by fighting off free radicals that can cause inflammation
if they get too high. Additionally, the fiber found in plant foods helps keep
your gut microbiome healthy, which can help boost your immunity and stop bad
germs from getting into your digestive system.
5. Maintain a healthy diet:
If you
want your immune system to stay strong, you need to make sure you're getting
enough of the right nutrients. Eating lots of veggies, fruits, grains, lean
protein, and healthy fats can help keep your body's homeostasis. Vitamins B6,
C, E, and zinc are all found in certain foods, like chicken, fish, tuna, green
veggies, and potatoes. Magnesium is also found in whole grains, nuts, and
seeds.
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| Maintain a healthy diet for good immunity |
6. Stay
up-to-date on recommended vaccines:
In order
to have a strong immune system, it is essential to take advantage of the most
effective means of protection available to us, like vaccines. The immune system
is already highly intelligent, but vaccines can help it become even more so by
training it to recognize and combat certain diseases. Vaccination is a safer
way for the immune system to acquire knowledge than infection with these
pathogens. Therefore, it is important to stay informed about recommended
vaccinations, particularly those related to CoVID-19 vaccines or booster
vaccines, as well as the annual flu shot.
7. Stay hydrated:
It's really important to stay hydrated if you want to stay
healthy. Dehydration can cause headaches, poor performance, mood swings,
digestive issues, and even make you more likely to get sick. Make sure you
drink enough fluid every day, like water, since your body doesn't really
communicate how thirsty you are. Also, try to avoid sugary drinks like fruit
juice or tea. You should drink when you're thirsty and stop when you're not. If
you're working out, outside, or in a hot place, you should keep drinking.
8. Minimize stress:
It's important to get rid of stress and anxiety if you want
to stay healthy. Chronic stress can cause inflammation, imbalance in your
immune system, and even suppress your immune system in kids. To help manage
stress, there are things you can do like taking deep breaths, doing meditation,
eating healthier, drinking more water, and exercising. You can also see a
licensed counsellor or therapist, either in person or online.
9. Eat
more fermented foods:
Fermented
foods have lots of good bacteria like probiotics that live in your gut and help
your immune system fight off bad bacteria. A study in a group of kids found
that those who drank a small amount of fermented milk each day had a 20% lower
rate of childhood infections than those who didn't. You can also take probiotic
supplements if you don't eat fermented foods often.
10. Limit
added sugars:
Studies
are showing that adding sugar and refined carbs can make you more likely to be
overweight and obese. Plus, if you're overweight or obese, you're more likely
to get sick. So, if you want to keep your immune system strong, it's important
to cut down on added sugars. Aim to eat less than 5% sugar per day, which is
about 2 tablespoons of sugar per 2,000 calories. That way, you can reduce your
inflammation and help you lose weight, which can help you avoid chronic health
issues like type 2 diabetes or heart disease.
11. Supplement
wisely:
It's easy
to believe that supplements can help with the coronavirus, but the studies
found that there's no evidence that any of them can prevent or treat it. Some
studies also suggest that supplements like echinacea, vitamin C, zinc and
elderberry can help boost your immune system, but they don't mean they're
effective against COVID-19. Plus, since supplements aren't regulated by the
FDA, they can be mislabeled, so make sure you only buy ones that are tested by
an independent third-party organization.
12. Laugh aloud:
Stress is
an unavoidable part of life, but we can always find ways to manage it. So
surround yourself with confident and inspiring people. Watch and read comedy.
Don’t take yourself too seriously. Life is to be enjoyed and lived well.
13. Plan your travel:
Put on
your walking boots and get out there. Traveling is a great way to relax and
unwind. A change of pace and break from routine helps you to think openly and
creatively. So, get out there and discover the world! You'll come back feeling
refreshed and inspired.
14. Things to Avoid:
Avoid
smoking and alcohol. Studies have shown that smoking increases the risk of
infection. Smoking alters the immune system's balance, which can lead to
autoimmune disease. If you drink alcohol, make sure to limit your intake. Heavy
alcohol consumption is not only associated with poor health, but many other
serious health conditions.
Some foods are good for good immune system
What kind of foods useful to boost your immune system?
- Blueberries: Blueberries are packed with flavonoids called
anthocyanins, which have anti-oxidant properties that can help make your immune
system stronger. A 2016 study found that flavonoids are really important for
the immune system in the respiratory tract. People who ate foods that had a lot
of flavonoids were more likely to get a cold or upper respiratory tract
infection than those who didn't.
- Dark chocolate: Theobromine is an antioxidant found in dark chocolate that may help to strengthen your immune system by preventing free radicals from damaging your cells. Free radicals are molecules your body makes when it metabolizes food or interacts with pollutants. These free radicals can cause harm to your cells and can even lead to disease. However, dark chocolate has a high calorie and saturated fat content, so it should be consumed in moderation.
- Oily fish: Eating oily fish like salmon, tuna, and pilchards is a great way to get your omega-3s. A 2014 report suggests that eating omega-3s for a long time could help lower your risk of getting RA. RA is a type of autoimmune disease that happens when your immune system mistakenly targets a healthy area of your body.
- Citrus fruits: Grapefruit,
oranges, Clementine’s, lemons and lime. Almost all citrus fruits are high in
Vitamin C, and these can easily can be use in your daily meals. To keep your
body healthy, you required daily vitamin C, and the recommended daily amount
for most adult is 75 mg for women and 90 mg for men.
- Red bell peppers: This
contains almost 3 times as much vitamin C, and they are also a rich of beta
carotene [which your body converts
into vitamin A, and it help your eyes and skin healthy]. Red bell peppers are an
ideal source of vitamin C for those who wish to avoid the sugar content of
fruit.
- Broccoli: This
is supercharged with vitamins and minerals, like vitamins A, C & E, as well
as fiber and many other antioxidants. This healthy vegetable should be regular
in your daily diet.
- Garlic:
It has immune boosting properties seem to come from a heavy concentration of
sulfur-containing compound, like allicin. Moreover, it also slows down
hardening of arteries.
- Ginger: It
helps decrease inflammation, which can help reduce a sore throat, inflammatory
illness and may help with nausea as well. Further, it may also decrease chronic
pain, and might even poses cholesterol-lowering properties.
- Yogurt: This
is a great source of vitamin D, which helps regulate the immune system and very
useful to boost your body’s natural defenses against diseases.
- Almonds: This
is full of vitamin and has healthy fats. Almonds are another excellent source
of vitamin E.
They also contain manganese, magnesium, and fiber.
- Sunflower seeds: This
is full of nutrients with phosphorous, and vitamins B-6 and E [important in regulating and maintaining
immune system function].
Source of vitamin E are avocados and dark leafy greens.
- Green tea:
It is powerful antioxidants, and it enhances immune function. It also a good
source of the amino acid L-theanine [this
may aid in production of germ-fighting compounds in our T cells].
- Papaya: It
is another source of vitamin C, and also has a digestive enzyme. Further, it is also includes amount of
potassium, magnesium and folate, which are useful to your overall health.
- Kiwi: This
is naturally full of essential nutrients, including folate, potassium, and
vitamin K & C. vitamin C enhance the white cells to fight infection, other
nutrients of kiwi keep your body functioning properly.
Conclusion:
At the
end, you might know how to boost immune system naturally. If you want to stay healthy and prevent the spread of
viruses and bacteria, it's important to make sure you're eating right and
exercising regularly. There are a few things you can do to help your immune
system, like cutting down on sugar, drinking more water, working out, getting
enough sleep, and managing stress. Even though none of these things can stop
the coronavirus, they can help strengthen your body's defenses against it.
FAQ:
Q1. What are some immune-boosting exercises or practices
I can incorporate into my daily routine?
Answer: Exercises and practices that promote a healthy immune system
can be incorporated into daily routines, such as brisk walking, yoga and
meditation. These activities can help to reduce stress levels and promote
overall wellbeing. Additionally, adequate hydration and a diet that is rich in
fruits, vegetables and whole grains can also help to support a strong immune
system.
Q2. How do
I improve immune system?
Answer: Eating a healthy diet full of fruits, veggies, and lean
protein, exercising regularly, using relaxation techniques to manage stress,
and getting enough sleep can all help boost your immune system's ability to
fight off infections. Keeping yourself clean, drinking plenty of fluids, and
getting the right vaccinations can also help.
Q3. Is there any other
source in addition to foods?
Answer: Many companies’ offers a range of natural herbs in capsules,
tablets, and other forms, which can be beneficial for those who do not have the
time to maintain a regular diet. These herbs contain natural minerals that can
help to strengthen the immune system and other essential needs in the body,
without the use of artificial ingredients. Few companies have a selection of
products that can be beneficial in enhancing human immunity, such as zinc and
magnesium, vitamin C, spirulina, omega 3, ginseng, and fish oil.
Q4. What vitamins and supplements are recommended for
immune support?
Answer: Vitamins and Supplements for Immune Support Here are some of
the most common vitamins and supplements for immune support: Vitamin C Vitamin
D Zinc Probiotics. All of these nutrients can help strengthen your immune
system. However, it’s important to talk to your doctor about any new
supplements you’re considering taking to make sure they’re right for you.
Reference used:
https://www.medicalnewstoday.com/articles/322412#other-ways-to-boost-the-immune-system
https://www.healthline.com/nutrition/how-to-boost-immune-health#9.-Supplement-wisely
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