Understanding how to boost your immune system is essential in strengthening the natural defenses of your body. Making some modifications to your lifestyle can go a long way towards improving your immune system. A strong immune system gives your body the ability to fight against harmful pathogens and enables you to live a healthier life.
Here are a few natural ways you can receive an immune system booster by making a few changes.
Get Plenty of Rest
A lack of quality sleep over an extended period of time can often compromise your immune system and make you more likely to suffer from various illnesses. Adults should attempt to get at least seven hours of sleep each night, while teenagers need between eight to ten hours. Limiting screen time at night, following a set routine, and reducing your consumption of caffeine in the afternoon can help you go to sleep faster. Finding time for exercise each day is also beneficial in getting a good night's rest.
Consume More Whole Plant Foods
Another tip on how to improve your immune system is to include more whole plant foods in your diet. Whole plant foods contain various items, such as vegetables, fruits, seeds, nuts, and legumes. All of these are rich in antioxidants and nutrients, which are especially beneficial in helping your immune system fight against pathogens. These antioxidants can also play a key role in decreasing inflammation in your body by eliminating free radicals.
Include More Healthy Fats
Healthy fats can often boost your immune system's response to pathogens by reducing inflammation. These healthy fats include olive oil, walnuts, tuna, salmon, flaxseed, tofu, and many other options. Including healthy fats in your diet is essential in battling chronic inflammation, as these fats naturally boost your immune system. Over time, including healthy fats in your diet can play an important role in learning how to boost your immune system naturally.
Focus on Overall Health and Wellness
Engaging in moderate exercise is an effective way to reduce inflammation while also helping to regenerate your immune cells. A few examples of moderate exercise include brisk walking, jogging, bicycling, or going on a hiking trip. Exercise also offers additional benefits, such as improving your overall well-being and reducing your risk of heart-related diseases. Aiming for around 150 minutes of exercise each week is often recommended by health and wellness experts.
Reduce Added Sugars
Limiting added sugars is another tip on how to boost your immune system naturally. Too much sugar often results in obesity, which opens you up to a whole host of health problems. Decreasing your sugar intake can reduce inflammation and play a key role in losing weight. You will also reduce your chance of suffering from chronic health conditions, whether it's type 2 diabetes, high blood pressure, or heart problems. A proactive approach to reducing your sugar intake can make a big difference in improving your health while also acting as an immune system booster.
Drink Plenty of Water
Staying hydrated is vital to your overall health. Dehydration can result in a variety of problems, such as headaches or causing digestion issues. You will also notice a drop in physical performance, as it's important to drink plenty of fluids each day. Water is always the top recommendation, as it doesn't include calories or any additives. Staying hydrated while exercising is especially important, as your body needs more fluids during strenuous activities.
Know-How to Manage Stress
Stress and anxiety are always a part of everyday life. However, long-term stress can result in inflammation while also creating an imbalance in your immune cells. Fortunately, you can combat stress in a variety of ways, whether it's through meditation, yoga, exercise, journaling, or hanging out with friends. Understanding how to manage your stress levels is essential for anyone who wants to improve their immune system.
Add Supplements to Your Diet
Including supplements in your diet can sometimes act as an immune system booster. For example, taking vitamin C supplements each day can decrease the duration of colds, while vitamin D supplements can reduce your chance of becoming sick if you have a deficiency. Using zinc supplements each day can also reduce the duration of a cold. Other beneficial supplements include elderberry, echinacea, and garlic. Contacting your doctor is important before taking any supplements if you have a compromised immune system.
Bottom Line on How to Boost Immune System
Knowing how to strengthen your immune system is essential in maintaining your health and avoiding sickness. Making these lifestyle and dietary changes can play a key role in your overall health and wellness. While you won't experience immediate results overnight, these lifestyle changes can greatly impact giving you an immune system booster.