A viral infection can cause you to lose your health for several days, or even weeks. With flu season just around the corner, many people are looking for quick ways to boost their immune systems.
The immune system is crucial in protecting us from infections. Our modern lifestyle is fast-paced and can lead to exposure to pathogens, toxic chemicals, and free radicals. These substances can lead to oxidative stress which can severely affect our immune system.
Studies have shown that oxidative stresses may increase the risk of developing chronic conditions like heart disease, cancer, and diabetes.
To ensure our long-term health and well-being, we need to improve our immune system. Need help getting started? These are 9 natural ways to boost your immune system.
How to make your immune system strong
You may be asking “How can I naturally build my immune system?”. Here are the answers.
1. Exercise Regularly
Regular moderate-intensity exercise can improve your body’s immune system. According to studies, exercise can improve the body’s less sick days from upper respiratory tract infections than those who didn’t exercise.
Regular exercise can also help reduce oxidative stress which has been linked with many diseases. Research suggests that regular exercise may influence the immune system to favour anti-inflammatory and cytokines more than pro-inflammatory.
Experts recommend that you do at least 150 minutes of moderate intensity exercise to strengthen your immune system. This could include walking, swimming, and light hiking.
2. Maintain a Healthy Diet
A healthy diet is one way to improve your immune system. Your body needs nutrients to function at its best. Whole grains, vegetables and fruits, legumes, legumes, and fish are all good options. This includes immune cells.
Vitamins, minerals, and micronutrients are essential for the immune system. A healthy diet is rich with vitamins, minerals, as well as other nutrients. Vitamins A and D, for example, help to increase the number and effectiveness of T-cells as well as B-cells in fighting off infection. Micronutrients enable the immune system to quickly respond to pathogens to prevent chronic inflammation.
A Western diet high-in saturated fat, calories and added sugars is associated with suppressed, impaired immune function.
3. Improve your gut health
Did you know that 70% your immune system is located in your gut? Our immune cells are closely intertwined with our gut microbiome. The gut microorganisms actually teach immune cells how to respond.
Bad bacteria can thrive in a diet that is high in fat, sugar and animal flesh. This can lead to an increase in inflammation and autoimmune diseases.
It is essential to take care of your gut health if you want to strengthen your immune system. Healthy diets rich in nutrients, fiber, antioxidants, polyphenols and other nutrients will help to maintain a healthy microbiome. To maintain optimal gut Health, you can also include probiotics or fermented foods.
4. Quality Sleep
The immune system can only be controlled by sleep. The immune system’s functions depend on the time of day, according to studies. It releases cytokines at night to search for infections and viruses in the body.
Your lymph nodes are also where immune cells stop to create immunological memory and take note of any infections. The circadian rhythm is used by the immune system to trigger these actions.
In other words, your immune system can’t perform these vital repairs if you don’t get enough sleep. This can make you more susceptible to chronic diseases, inflammation, and infections.
Don’t let sleepiness make you feel guilty. As you sleep, your body actually works overtime. Experts recommend that you get at least 7 to 9 hours sleep each night in order for your immune system to function properly.
5. Keep hydrated
What is the reason doctors recommend fluids for sick patients? Water plays an important role in improving your immune system, even though you may not be aware of it.
The body’s main transport system is blood, which contains 90% water. Water is therefore essential for carrying vitamins, minerals, or other nutrients to different parts. This helps your organs and tissues function at their best, making them less vulnerable to infection or illness.
Our sweat also helps to remove bacteria and other toxins. This prevents pathogens becoming serious infections.
Drink enough fluids if you want to improve your immune system. Experts recommend drinking 11.5 cups water per day for women, and 15.5 for men.
6. Avoid Alcohol
Studies have shown that alcohol consumption can cause disruptions in the immune system. This reduces the body’s ability for infection prevention and makes it more difficult to heal tissue injuries.
Alcohol can also be harmful to the gut microorganisms that are necessary for the development of the immune system. It can cause damage to the gut barrier and allow pathogenic bacteria to enter bloodstream, infecting tissues and organs.
It might be best to stay away from alcohol if you are looking to improve your immune system. If you must drink alcohol, be careful.
7. Manage Stress
Your immune system can be affected by chronic stress. Although the mechanisms are still unclear, studies have shown that both stress stimulates as well as suppresses your immune system. This causes changes in cytokine production, which increases vulnerability to diseases and infections.
Chronic stress can also affect immune function indirectly. Stress can lead to unhealthy eating habits, increased alcohol consumption, and less sleep. These factors can also affect immune function and cause inflammation.
It is therefore important to reduce stress levels. Research has shown that mindfulness techniques like deep breathing, meditation, yoga, and other activities can help to reduce stress levels and improve one’s quality life. You can do it by spending time with loved ones, listening to music, or engaging in hobbies.
8. Take up health hygiene
We have seen how quickly viruses spread since the COVID-19 pandemic. With flu season approaching, it is important to take extra precautions to reduce our exposure to pathogens, bacteria, viruses and other pathogens.
Hygiene and health go hand-in-hand. Your immune system will be less stressed if you practice healthy hygiene behaviors. You can reduce the burden on your immune system by washing your hands after you eat, covering your mouth when sneezing, trimming your nails, and wearing a mask when you go to public places.
These are the most important steps you can take to prevent infection. This is not only about your own safety. These healthy habits will help protect you and your family from infections and viruses.
9. Add Supplements
Your immune system can be negatively affected by nutrient deficiencies. Studies show that the essential micronutrients to immunocompetence include vitamins A, B2, C, D and E.
Supplements with echinacea and garlic may help to stimulate the immune system. Catechins are also known to be antiviral and can prevent viruses from reproducing in the body.
These essential micronutrients are best obtained from a healthy diet. Consider incorporating multivitamins and supplements into your daily routine, as nutrient absorption decreases with age.
Xendurance offers Immune Boost, a daily multivitamin that supports your immune system. You will receive nourishing vitamins, minerals that increase your immunity and overall well-being.
The capsule is also rich in antioxidants and phytonutrients which protect against pathogens and toxins. This will help reduce your chances of developing chronic diseases and infections. You’ll also get a lot micronutrients from each capsule due to its high bioavailability.
How to naturally build my immune system
We know now more than ever how important it to take care of our immune system. As you can see the immune system plays an important role in protecting us against illness and infections. It’s not just seasonal flu season; strengthening your immune system will help protect your long-term health.
This is because the body’s immune system can fight off free radicals and oxidative stresses. Research shows that free radical damage can be linked to a variety of chronic and degenerative conditions.
There is no quick way to boost your immune system. To live a healthy lifestyle, it takes dedication and consistency. You can build a healthy foundation by eating a balanced diet, exercising regularly, and getting enough sleep.
You can also incorporate other strategies like stress management, healthy hygiene, and immune system boosters to improve your health. These are excellent ways to naturally build your immune system so your body can function well and is less likely to be damaged by bacteria, viruses, or pathogens.
