7 Easy Ways to Boost Your Immunity
Whenever we think about boosting immunity, we think of strengthening our body to fight diseases. We expect a quick fix, a medicine, or a vaccination that can protect us from bacteria or viruses. The truth is immunity is a result of good health and positive habits. Living a healthy lifestyle can help you boost your immunity and remain strong in the face of several infectious diseases. But first, it is essential to understand your body's immune system to adopt the proper practices to strengthen it.
Understanding the Human Body's Immune System
Your body's immune system is an in-built mechanism that defends your body against disease-causing microorganisms. When you come in contact with an infection, your immune system kicks into motion and fights the infection before it can take hold. But if the disease-causing microorganisms are more potent than your immune system, they invade your organs and make you sick.
Your immune system is usually functioning at 100% capacity. However, in certain circumstances, it may be weak. For example, at an advanced age, when you are recuperating from an injury or illness, or if you have unhealthy habits like excessive smoking or alcohol consumption. Research has proven that you can boost your immunity over time by living a healthy lifestyle, getting proper nutrition, and adopting healthy habits. Here is a look at seven ways to boost your immunity –
- Sleep Well
Sleep is intricately linked to immunity. Those with poor sleeping habits are more susceptible to sickness than those who sleep well. Adults who sleep less than six hours per night are more likely to catch a cold or flu virus than those who sleep more than six hours. Doctors advise adults to sleep for 7 hours or more every night, teens should sleep 8-10 hours, and children should sleep for 14 hours every night.
- Eat Well
Your immune system needs a steady supply of micronutrients to stay strong. You can get these micronutrients by maintaining a healthy and diverse diet daily. Here is a look at some healthy options for your daily meals –
- Whole Plant Foods – Fruits, vegetables, nuts, seeds, grains, and legumes are whole plant foods. They are rich in nutrients and antioxidants that help your body fight pathogens. Furthermore, the fibre in plant foods is essential for the gut bacteria that aid digestion.
- Healthy Fats – Food items like olive oil, ghee, and salmon are rich in healthy fats. Healthy fats like Omega 3 fatty acids help fight chronic inflammation in the human body. Chronic inflammation may cause heart disease and type-2 diabetes; it also suppresses the immune system to make you susceptible to disease.
- Fermented Foods & Probiotic Supplements – Fermented foods such as yoghurt, sauerkraut, kimchi, kefir, and natto are rich in probiotics. Probiotics help healthy gut bacteria flourish and improve digestion. Probiotic supplements are an excellent option for boosting immunity if you don't eat fermented foods.
- Limit Added Sugars – Research suggests that added sugars and refined carbohydrates can cause disproportionate weight gain and obesity. Curbing your sugar intake reduces the possibility of obesity, thereby reducing the risk of chronic heart disease and type-2 diabetes. Those with chronic heart conditions and type-2 diabetes have weaker immune systems. Therefore, limiting added sugars and refined carbs in your diet can help keep your immunity strong in the long run.
- Stay Up to Date on Recommended Vaccines
Vaccines can help boost and strengthen your immune system. Everyone should keep accurate track of their vaccinations and stay up-to-date about any due vaccinations. Talk to your doctor about any necessary vaccines during your regular health checkups. They may recommend a booster dose for COVID-19 or common flu shots. You could also use a medical records app as it allows users to track and monitor their vaccination history, making it easier to stay up-to-date with immunizations.
- Drink Water
Staying well-hydrated is essential to good health. Water helps our immune system circulate immune cells to every body part using the lymph fluid. Adults should drink six to eight glasses of water daily to replenish the water we lose through our breath, urine, and bowel movements.
- Exercise
Regular moderate exercise is essential to maintain a healthy lifestyle. It improves cardiovascular health, reduces blood pressure, and boosts your immune system by keeping lifestyle diseases at bay. By improving blood circulation, exercise can help immune cells reach every part of your body.
- Reduce Stress
Chronic stress adversely affects various aspects of your health, including your immune system. Stress causes sleep disturbances, reduces water intake, reduces the enthusiasm to exercise, and increases the tendency to eat unhealthily. Identify and minimise your stress to enable your body to boost your immune strength.
- Supplements
The modern lifestyle can cause a deficiency of essential nutrients. Nutrients such as zinc, selenium, iron, copper, vitamins A, B6, C and E are vital for adequate immune system functioning. Get regular health checkups to allow your doctor to identify deficiencies, if any. If you have a deficiency of an essential nutrient, your doctor will prescribe suitable supplements. Remember to take your supplements as recommended and maintain a steady supply of all essential nutrients to boost immunity.
Easy lifestyle and diet changes can help you strengthen your immune system healthily and naturally. Following the habits listed above will not change your immunity overnight; slowly, they can permanently strengthen your immune system.
