While it may seem simple, boosting your immune system is much easier said than done. The immune system is actually quite complex, and that is for a good reason. It must have a balance between being strong enough to fight off a variety of illnesses and infections, but it also must be careful as to not overreact unnecessarily causing the development of allergies and autoimmune disorders. However, many lifestyle habits overtime with consistency can give your immune system it’s edge to fight harmful pathogens, and disease-causing organisms.
What are you feeding yourself?
Much like anything else, the immune system is dependent upon your gut. A happy gut equals a happy immune system, and this begins with your diet.
A healthy diet not only provides you with energy from macronutrients. It also provides you with many micronutrients, antioxidants, and natural sources of fiber. The fiber feeds your gut microbiome, or the good bacteria in your gut.
A healthy, nutrias diet can begun with focusing on whole plant foods, such as fruits, vegetables, nuts, seeds, and legumes. And there are a few important vitamins from food for happy immunity.
- Vitamin B6, this energy vitamin is abundant in green leafy vegetables, salmon, chicken, tuna, and bananas.
- Vitamin C, the vitamin of citrus fruits is found in oranges and strawberries as well as tomatoes, broccoli and spinach
- Vitamin E is found in almonds, sunflower seeds, peanut butter and spinach.
Another important food source in your diet is healthy fats like olive oil and omega-3s. Chronic inflammation can be a large suppressant of your immune system, healthy fats come in handy with their anti-inflammatory properties.
Get exercise
There is no doubt regular exercise is one of the pillars of healthy living. In terms of immunity, exercise directly promotes good circulation. This allows cells and different substances of the immune system to move through the body freely and do their job efficiently.
Minimize stress
I am happy to say, modern medicine has come to appreciate the close link between the mind and body. Stress is different for everyone, including how we relieve it. Given the inevitable stress we know we run into, it is important to know how to identify it and act against it. Whether that be deep breathing, yoga, or a long run you should get familiar with what helps you.
During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response. This stress response, inevitably suppresses your immune system immensely if not helped.
Sleep plenty
Sleep for sure doesn’t feel like an active process, but some of the most important things are happening as you sleep. For instance, important infection-fighting molecules are created for your immune system as you sleep.
Sleep and immunity are closely tied. To show this, a study in 164 healthy adults found those who sleep less than 6 hours each night have much higher risk of catching a cold. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours
This also explains why you seem to sleep so much while you are sick, your body uses that rest to boost your immune system and fight off illness.
Hydrate, hydrate, hydrate
Water can be the simplest task you can do to help yourself out. Water naturally boosts many qualities of health, and one of those being your immune system. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.
Bottom line
If you are looking for ways to boost your immune system and you’re overwhelmed, always remember there is never anything wrong beginning with small steps in lifestyle changes. Be consistent and you will be surprised in how quickly they add up overtime.
Also note, no lifestyle modification is complete protection from any illness and disease. But always note practicing proper hygiene and looking out what is best for your health is never the wrong answer.