While boosting your immune system can’t prevent disease altogether, it can make your body better at fighting off illnesses. By implementing certain lifestyle and dietary changes, you can give your immune system the nutrients it needs to perform better. Most immune strengtheners are natural and easy to introduce into your regular routine. Some of the simplest, most natural ways to strengthen immunity include:
- Eating whole foods
- Exercising regularly
- Sleeping well
“How to Boost My Immune System Naturally?”
The following guide will give you some practical tips:
Eating Whole Foods
Whole foods help the body fight off illness and illness-causing pathogens. If you regularly eat vegetables, fruits, legumes, nuts, and seeds, these nutrient-rich foods can help you recover from an infection faster. Antioxidants in these foods decrease inflammation and reduce your chances of contracting certain infections and chronic health conditions. Fiber in whole plant foods also fights against pathogens trying to enter the digestive tract. Probiotics in fermented foods and probiotic supplements improve digestive tract health by increasing good gut bacteria, which help enhance the immune response. Moreover, nutrients in vitamin C-rich foods can shorten colds.
Limiting added sugars and refined carbs, as well as maintaining a healthy weight, can also decrease the risk of illness. However, your diet should include healthy fats, such as omega-3 fatty acids, found in certain oils and fish. Healthy fats can decrease and help prevent inflammation, strengthen immunity, and protect against chronic illnesses. Adding certain supplements to your diet can also help boost your immune system. For instance, supplements such as echinacea, zinc, garlic, vitamin C, vitamin D, and elderberry are particularly powerful agents for immune wellness.
Generally, exercise is good for your overall health. With that being said, frequent intensive exercise can suppress the immune system. Thus, the best wellness-boosting approach is to practice moderate exercise. Moderate exercise is a key component to a healthy lifestyle and immune system. It helps immune cells regenerate, improving your ability to fight off disease and recover quickly. Routine walking, jogging, cycling, aerobics, and swimming are all moderate exercises that can help you stay healthy. Additionally, exercise helps lower stress and inflammation. Reduced stress levels support normal immune cell functioning. Yoga, Pilates, and other low-impact exercises are also good ways to reduce stress and improve the immune response.
The better your sleep, the better your immunity. If you don’t get enough sleep or have an irregular sleep schedule, you may be more susceptible to illness. Not only does sleep reduce your chances of contracting an illness, it also helps boost your immune system during an infection. Thus, plenty of rest can help you recover from a cold, the flu, pneumonia, COVID-19, and more. However, even if you’re not recovering from a cold or severe infection, be sure to maintain a regular sleep pattern, get at least seven hours a night, and go to bed at the same time consistently.