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10 Tips That Will Improve Your Immune System

Updated: Dec 4, 2022

Your immune system has a big task. It fights germs and keeps you from succumbing to sickness and disease. Because your immune system plays such a vital role in your health, you should do everything you can to keep it strong. Here are some ways you can assist your immune system to make it the best it can be.

1. Eat a variety of whole foods. Focus on foods that can be eaten straight from nature. Concentrate on fresh fruits and vegetables, and add in healthy fats, lean proteins, and whole grains as well. By eating a large variety of foods, you will benefit from the combination of vitamins and minerals that each of them provides, which work together to strengthen your immune system. Learn about the specific benefits of individual foods. There are many foods that have special immune-boosting qualities. Fresh garlic is antibacterial, antiviral, and antifungal. Yogurt contains probiotics, which benefit the immune system by giving you a healthy balance of gut flora.

2. Practice good hygiene. Simple steps such as washing your hands after using the bathroom and before eating can have a profound impact on your health. Your immune system will have fewer battles to fight if you focus on basic precautions such as these.

3. Inadequate sleep can make you more susceptible to illness, that's why being exhausted increases your chances of getting sick.

Adults require seven to eight hours of sleep per night, teenagers require nine to ten hours, and younger children typically require ten or more hours of sleep. The quality of your sleep is also important. It is a good idea to stop using a cell phone at least 30 minutes before bed is a good first step; an hour is even better. Get a sufficient amount of sleep every night. Your immune system works best when it has time to rest. If you do not get enough sleep, your immune system will be compromised and will be less able to fight off colds and the flu.

4. Be physically active on a daily basis. If the thought of super-intense workouts makes you cringe, there's good news: The real immune system booster is moderate exercise rather than prolonged, vigorous exercise. It's just one of the many physical and mental health advantages of staying active. Aim for 150 minutes of moderate exercise per week, or about 30 minutes per day, five days a week. Jogging, swimming, and brisk walking are all examples of moderate exercise. Exercise stimulates the immune system by increasing the production of macrophages, which attack bacteria. One bout of exercise brings this effect for a few hours, and regular exercise extends this time period even further.

5. Drink lots of water to help your immune system function at its best. Consuming at least 8 glasses of water per day assists your body in flushing out toxins. Your body also uses water to produce lymph, which transports white blood cells and other immune cells all over your body to fight infection and disease.

6. Avoid unnecessary chemicals and toxins. Taking in chemicals and toxins puts stress on your immune system. Some are unavoidable but stay away from the ones you can. These include products with heavy pesticides, nicotine, and alcohol. Avoid chemicals you apply topically such as certain perfumes and lotions.

7. Get daily fresh air and sunlight. Sunlight is necessary to allow your body to synthesize the production of Vitamin D, which prevents susceptibility to infection. Breathing fresh air brings oxygen to every part of your body, which fights a variety of illnesses, infections, and diseases. Vitamin D, which is synthesized in the skin from UVB rays, is essential for immune system health. While some foods, such as oily fish like salmon, sardines, herring, and mackerel, and fortified foods like red meat, liver, egg yolks, and some breakfast cereals contain vitamin D. The best way to get it is to expose your skin to sunlight, what a better reason to book that sunny vacation?

8. Avoid sugar and all substitutes. According to a new study, added sugars and refined carbohydrates may play a disproportionate role in overweight and obesity. Obesity may also increase your chances of getting sick. Sugar restriction can reduce inflammation and aid in weight loss, lowering your risk of chronic health conditions such as type 2 diabetes and heart disease. Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an essential component of an immune-boosting diet. Sugar depresses the immune system, making it more likely for you to become ill with any virus that you are exposed to. Sugar substitutes are no better, which are related to a variety of health problems. Let fresh fruit satisfy your sweet tooth.

9. Make mental health a top priority. Managing stress is one of the most important, yet underutilized, ways to protect and improve your immune system. Stress can deplete and destroy your immunity. Try meditation, hanging out with friends, laughing, and listening to calm music and a soothing environment. When you are not happy, your immune system suffers. Make time for your happiness and mental wellness. Surround yourself with people who love and care for you and avoid people and situations that add to your stress level.

10. Herbal Teas. Black and green teas are bursting with disease-fighting antioxidants that can build up your resistance to getting sick. I like calming teas too such as chamomile, lemon balm, and Lavendar. Tip: If you’re sick try adding some honey and lemon to your tea, its natural anti-fungal properties can reduce congestion and soothe a sore throat.

In Conclusions

Your immune system fights on a moment-by-moment basis for you. It has a tough job to do already, so help it function at its peak. Do what you can to assist your immune system by following these 10 simple tips.


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