Best ways to Boost Immune System Naturally | Immune System Booster
During the flu or viral season, many of you or your friends might get sick, but some will stay safe even when everyone at home is sick.
Have you ever wondered how some people get sick very often, and some are more prone to catch a cold or viral infection? Well, it is all about the body’s immune system.
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The immune system is the defender of our body against diseases. With the little changes in your daily life, you can ensure that your immune system is strong enough to protect you from foreign intruders.
In this article, we will share with you top 9 Best ways to Boost Immune System Naturally.
Best ways to Boost Immune System Naturally
1. IMPROVE YOUR GUT HEALTH
A healthy gastrointestinal tract is essential for good immunity. Up to 75% of your immune cells live alone in this part.
The lining of your intestine secretes antibodies and contain cells that recognize and destroy harmful bacteria. Apart from providing immunity, the gut is home to about one thousand species of bacteria.
Alteration of these gut microbial communities can cause immune dis-regulation leading to autoimmune disorders.
You can improve your gut health by eating a healthy, well-balanced diet, taking enough probiotics in your diet, restricting refined sugar and processed foods in your diet.
2. GET A GOOD NIGHT SLEEP
Sleep is important for your immune system to work properly. While sleeping for 10 hours a day would not prevent you from getting sick, skipping on it could adversely affect your immune system leaving you susceptible to viral and bacterial infections like flu and sore throat.
Without sufficient sleep, your body makes fewer cytokines. Cytokine is a type of protein that targets infection and inflammation for an effective immune response.
Cytokines are released in much smaller quantities when you are sleep deprived plus, infection-fighting antibodies and cells are also reduced during the periods when you don’t get enough sleep. So lack of sleep can cause serious complications for your immune system.
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You need sleep to fight infectious diseases. Long term lack of sleep can increase your chances of getting obese, diabetes, and cardiovascular diseases. The best amount of sleep for adults is about 7-8 hours of good sleep each night.
Teenagers need 9-10 hours of sleep, and school-age children may need 10 hours of sleep. Make a schedule to be in bed at fix time every night. Try to be asleep between 12.30 to 2.30 am because that time is important for your circadian rhythm.
3. STOP IDLENESS, START EXERCISE
Physical exercise provides lots of benefits to the human body, including the immune system. It stimulates the immune system and strengthens the infection defense.
Exercise has anti-inflammatory effects, which means that a moderate amount of exercise enhances immune function above sedentary levels. Physical activity is also associated with reduced C-reactive protein levels, which indicates the amount of inflammation and stress in your body.
By doing exercise, your blood circulation and flow of lymphatic fluid improve. Lymphatic fluid travels through your cells and tissues and removes bacteria, toxins, and waste products.
Do some cardio exercise five days a week, 30-40 minutes per day. However, continuous rigorous workouts can even weaken the immune system leaving you prone to flu and viral infections.
4. MANAGE YOUR STRESS
Chronic stress affects your immunity by suppressing the immune response and by releasing the hormone cortisol in the body. Cortisol interferes with the function of T cells.
It is the type of white blood cells which performs important functions like killing host cell, activating other immune cells, and producing cytokines. Cortisol also decreases the secretion of IGA, which lines the gut and respiratory tract and is the first line of defense against pathogens.
Stress can also cause an indirect effect on immune system health. A stressed person may use unhealthy behavior or coping strategies to reduce stress, such as drinking.
To reduce stress, instead of going towards unhealthy behavior, start meditation. Meditating for 15-20 minutes per day can improve your mental health, helps you to set your mind in the right direction, and makes you more tolerant to the stresses that come your way throughout the day.
5. KEEP YOUR BODY HYDRATED
For the immune system to function effectively, we must be well hydrated. The mucous membrane that lines our digestive tract needs to be very well hydrated in order for them to function well.
Within those mucous membranes, antibodies are present that our body will release if there is any sort of infection coming into our system. Water is also important to clean our tissues.
It helps to flush toxins out of the tissues and make sure that every cell in the body gets proper oxygen and nutrition. Good nutrition and oxygen enable them to perform their function in the best way.
6. MAINTAIN A HEALTHY WEIGHT
Obesity itself is a disease that can further cause many other problems. It (obesity) causes an impaired immune response, which increases the risk of infections.
All affects our immune system by decreasing cytokine production in the body and reducing the response of immune cells to antigens. It is necessary not to be overweight or underweight to make your immune system work at its best.
Underweight is associated with malnourishment and deficiencies of many essential nutrients that are needed by an immune system to function properly. A well-balanced diet and exercise are key to maintain a healthy weight.
7. STOP SMOKING
If your immune system is superman, smoking can be as dangerous to it as kryptonite. It does not matter whether you smoke old traditional cigarettes or modern e-cigarettes, nicotine is going inside your body in both cases.
Nicotine can affect your immune system in a bad way. Due to nicotine, the cortisol level in your body increases. In response to increasing cortisol levels, B cell antibody formation decreases, and T-cell’s ability to fight infections decreases.
Smoke from cigarettes damages your lungs making them susceptible to diseases and infections. The good news is you can heal your immune system by stop smoking. Once you stop allowing nicotine in your body, your immune system starts to heal itself.
To part ways from smoking, is not as easy as it sounds. You can experience nicotine withdrawal symptoms. This process takes time and requires patience and determination. You could try nicotine replacement therapy and get help from the support group.
8. GET SOME SUNSHINE
Getting enough sunshine is significant for your body. With the help of sunlight, our body initiates the synthesis of vitamin D. White blood cells that needed to be on high alert for a healthy immune system has vitamin D receptors on them.
Vitamin D performs important functions and has anti-inflammatory and immunoregulatory properties. Healthy vitamin D levels in the body make T cells and macrophages function properly.
A low level of vitamin D in your body can cause an increased rate of infection and diseases. Early exposure to sunlight, at a time between 7 am to 9 am, is best for you to synthesize sunlight in your body. So this the Best ways to Boost Immune System Naturally.
9. GOOD DIET
Our diets, of course, have a lot of impact on our immune system health. Some foods provide us nutrients that make our immune system strong, whereas others can decrease its power to resist infections and intruders in case we get ill.
Start eating more fresh fruits and vegetables. Even when eating healthy, variety, and moderation are key. Try to add diversity to your diet with foods from every food group in moderation. Foods like yogurt, turmeric, garlic, ginger, seafood, fruits are some of the foods that are good for health.
Do not think that it is too late to make your immune system healthy. Whatever you were doing in the past, if today you start practicing these habits, you can heal your immune system.
If you want to live your best life without worrying about getting sick, the health of the immune system matters a lot. Will you try these Best ways to Boost Immune System Naturally? Please let us know in the comment section below.
DISCLAIMER: The information on this website is not to replace the personalized diagnosis of a health specialist, or replace any medical treatment. Never stop consult your doctor for the supervision of any disease, We are trying to provide perfect, valid, specific, detailed information. We are not a licensed professional so make sure to consult your doctor in case you need it.