Health and Fitness

6 Healthy Ways to Boost Your Immune System

Everyone wants to be fit, healthy and free from illnesses. Immune System certain lifestyle changes are crucial to living a healthy life to fight off the low immunity in our bodies. Ensuring good health takes a lot of work, and it can sometimes be isolating, but the results are always rewarding in the end.

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While escaping an illness entirely is impossible, creating a habit of adapting to a healthy lifestyle helps fight many health problems.

Here is how strong immunity helps fight many pathogens and harmful organisms.

  • A robust immune system prevents the entry of disease-causing organisms.
  • Naturally occurring anti-virus elements in our body help against the invasion of viruses and stops them from entering our body.

Humans possess two types of immunity, innate immunity and adaptive immunity. As many foreign agents and microbes enter our bodies, here is how innate, and adaptive immunity helps fight these harmful microbes from hurting our bodies.

Innate Immunity

Innate immunity is at the forefront of our bodies, providing first line defense. Innate immunity is a barrier that helps fight harmful agents from entering our bodies.

These barriers are our

  • Skin serves as a protective layer
  • Mucus membrane that traps the bacteria from entering our bodies.
  • Acid in our stomach that destroys any harmful entry through the consumption of foods.
  • The presence of anti-bacterial compounds in sweat and tears serve as a protective layer to prevent the entry of bacteria and other harmful pathogens inside the body.

Adaptive Immunity

Adaptive immunity is a system generated in your body where the body learns to fight pathogens as they enter. For example, when a foreign substance enters the body, adaptive immunity allows the body recognize these substances immediately. As a result, adaptive immunity helps the body develop antibodies and multiply immune cells to fight off these pathogens.

Boosting immunity is not easy, but a few changes in your diet and overall lifestyle can help you overcome and fight many inevitable illnesses that may occur to your body.

So to make it easy for anyone looking to turn over a new leaf and enter the world of fitness, here are six healthy ways you can boost your immunity for a better and a happier life.

How to know that you have a weak immune system

There are several ways that signals a unhealthy immune system, such as:

  • Constant feeling of Fatigue and lethargy
  • Messy sleeping patterns include staying up all night and feeling tired all day.
  • Consumption of junk food high in sodium and sugar leads to high stress and mood changes.
  • Upset stomach such a diarrhea or constipation.
  • Wounds that heal slowly.
  • Frequent seasonal fever that leads to sinus infections.
  • Less exposure to the sun tends to make you lazy.

Get Lots of Sleep

If you want to wake up and stay active for the rest of your days, then get your 8 hours daily dose of sleep. Poor sleeping patterns makes the body more susceptible to illness.

In fact, studies have shown that lack of sleep has been one of the causes of cancer in rare occasions.

One of the most important things you can do to improve your sleeping patterns is by setting a timer to an eight hour sleep, which is an essential amount of time for you to get a good night’s rest. Going to bed early will let you wake up fresh and active, and you will be ready to face the day in no time.

Keep Updated on Recent Vaccines

Your immune system has the potential to protect you from foreign agents from entering, however vaccines tend to enhance this process and work alongside the naturally occuring anti bodies to fight against pathogens.

Staying updated on vaccines and taking them regularly boosts the immune system and helps you in the prevention of many viruses.

Staying updated with annual flu vaccines also prevents the onset of seasonal flu and sinus infections.

Eat Plant-based Foods

Food is fuel for the body. Yes a lot of people eat food as a source of comfort and pleasure, and while health industry encourage everyone to eat everything in moderation, a plant-based diet keeps you the healthiest and strongest as many health researchers suggests.

Foods have been proven to regulate our emotions and mood. So we feel better about ourselves by incorporating more healthy and colourful vegetables into our diet.

Plant based foods are rich in antioxidants and help fight inflammation from building up in your body.

Workout At least 5 Times a Week

Studies have shown that moving your body for 10 minutes every day improves your brain memory, regulates metabolic rate and helps grow immunity. A daily workout routine also maintain good mental health.

Exercising has evidently shown a boost in immunity, as it tends to keep a person active. In addition, strength training and cardio allow the body to become physically strong and improve cognitive health.

Exercising at least five times a week also increases the serotonin levels in the body, the brain chemical that helps fight depression and anxiety.

Incorporating exercise into your routine is one of the most incredible things you can do to improve and increase your immune system.

Incorporate Supplements into your Diet

Supplements help maintain calcium, vitamins and minerals in our body. For example, an excellent pro-biotin accessory allows natural and healthy growth of your hair and nails. Dietary supplements also help improve your skin and naturally hydrate and de-texturize it.

Cut down on sugar and sodium.

Avoiding sugary foods and drinks as much as possible is crucial if you want to boost your immune system. Sugars act as an instant stimulant for your body. However, the sudden burst of energy from sugars gives adverse effects for a prolonged time.

As a result, your body becomes lethargic and accumulates fat that causes future health problems in the body such as diabetes or cholesterol.

Drink As Much Water As You Can

The sound of hydrate comes after seeing this heading. Water is one of the critical requirements of our body. To maintain your immune system, it is essential to take in water. However, according to research, dehydration can cause different complications. It significantly impacts your body, causes headaches, and hinders your performance. In addition, mood, focus and kidney and heart function suffer substantial disadvantages.

Drinking lots of water is recommended because it is free of additives, sugar and calories.

Maintain your diet

It is an essential tip that most people ignore. Maintaining a diet is an excellent way to regulate an immune system. Do you know how? Let’s look:

Like most things in your body, a healthy diet is essential to a robust system. This implies ensuring you eat many vegetables, fruits, legumes, whole grains, lean macromolecules and healthy fats.

In addition to providing your system with the energy it wants, a healthy diet will facilitate guarantee you are obtaining comfortable amounts of the micronutrients that play a task in maintaining your system, including:

Vitamin B6: found in chicken, salmon, tuna, bananas, inexperienced vegetables and potatoes (with the skin)

Vitamin C: found in citrus, together with oranges and strawberries, furthermore as tomatoes, broccoli and spinach

Vitamin E: found in almonds, helianthus and false saffron oil, helianthus seeds, spread and spinach

Slow down stress

Whatever you eat and drink has no advantages if you don’t control your stress. Quick and overtime stress affects your health and directly impacts your immune system. There are two types of stress hidden and covered. Controlling hidden stress is not easy. Meanwhile, chronic stress impact and provides long-lasting effects on your body. In addition, this stress also makes your immune system suppresses and causes a chance of illness and infection. To maintain and identify stress. Remember to start these activities:

  • Deep breathing
  • Meditation
  • Exercises and prayer.

While we have already discussed the ways one can boost their immune system, let’s discuss how one can manage and prevent themselves from illnesses by taking certain precautions.

  • One of the simplest way to avoid illnesses is to wash hands every other hour.
  • Improving gut health by taking pro-biotic and limiting alcohol consumption also boosts immunity.
  • Taking immunity booster supplements full of vitamins and minerals help super charge the immune system.
  • Maintaining a healthy weight.
  • Avoid smoking or vaping.

Enjoy healthy life

All the healthy and boosting ways that help maintain your immune system have been jotted down for you. However, unlike supplements, medications are not approved and regulated by the FDA. Instead, there is no evidence that supplements will help you improve your immune system. In case of no response after availing of all the above mention tips, I recommend you to visit your doctor and take guidance.

Final Thoughts:

A healthy immune system ensures a healthy life. Moving your body every day for 10 to fifteen minutes, eating plant based foods and taking dietary supplements helps build the body immunity tenfold. As a result, you feel stronger and active and your mental health improves along with it. In addition, a strong immune system helps you to face the day every day.

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