how to boost your immune system naturally
IntroductionYour immune system is your body’s way of protecting you from disease. It has several components, including white blood cells and antibodies that attack foreign invaders like bacteria or viruses. The more active your immune system is, the better able you are to fight off illness. But if it’s not working right or isn’t responding fast enough when something goes wrong with your health–like getting sick–then it can’t keep you healthy as well as it should. That’s why boosting your immune system naturally is so important: there are plenty of ways to do that!
Step 1: Eat whole foods.A balanced diet is the best way to boost your immune system naturally. It should include:
- Fresh fruits and vegetables
- Whole grains, including wheat breads and pasta made from sprouted grains (e.g., brown rice)
- Beans and legumes (also known as “pulses”) * Fruit juices are not ideal for boosting immunity because they contain concentrated sugars that can make you feel gassy or bloated. Instead, try drinking water or unsweetened tea instead of fruit juice
Step 2: Get enough sleep.Getting enough sleep is the second most important thing you can do to boost your immune system. In fact, according to the National Sleep Foundation, a good night’s rest is essential for optimal immune function. How much sleep do we need? According to The National Sleep Foundation (NSF), adults should get between 7-9 hours of shut eye every night–and preferably more! If you’re an adult with a job or other responsibilities, this may be easier said than done. But no matter what your schedule looks like right now, there are steps you can take right now to start getting more quality shut eye in your life:
- Set aside some time each day where all lights are out except for an alarm clock or cell phone with an automatic setting that will wake us up at regular intervals throughout the night so that we don’t go through periods of deep slumber when our bodies aren’t ready for it yet.* Make sure our bedroom environment is comfortable and relaxing; avoid screens before bedtime (TVs/phones) and try not drinking coffee after lunchtime until about 2 hours before lights out.* Try limiting alcohol intake by having one drink per evening instead of two drinks per night–this will help regulate hormones which influence moods and affect sleep patterns.* Take daily walks outside during daylight hours.*
Step 3: Go easy on the sugar, alcohol and caffeine.A common cause of immune system weakness is sugar. Sugar can cause spikes in blood sugar levels, which are not good for the body’s ability to fight infection. Alcohol and caffeine also interfere with the body’s ability to fight infection by interfering with your sleep cycle and making you feel tired after drinking too much alcohol or consuming large amounts of caffeine while trying to sleep.
Step 4: Eat more probiotics.Probiotics are good for your immune system. They help fight off infections, like colds and flus, by strengthening your natural defenses against illness. Probiotics can be found in yogurt, kefir and other fermented foods such as sauerkraut or kimchi. They’re also available as supplements if you don’t eat enough of these probiotic-rich foods on a regular basis.
Step 5: Maintain a healthy weight.Weight loss is a key factor in boosting your immune system. In fact, many studies have shown that people who lose weight enjoy healthier lifestyles and lower risk of developing diseases like diabetes and heart disease. To maintain a healthy weight, you should make sure you get at least 1 gram of fiber per 1 pound of body weight each day. The recommended amount for men is 25 grams (about 7 ounces), while women need 21 grams (about 6 ounces). A healthy diet includes foods high in protein and fiber to help keep your digestive system healthy as well as provide energy for physical activity.* Here are some examples of what fruit/vegetable combos may help you reach this goal:
Boosting your immune system naturally is easier than you think!So you’ve heard the buzz about boosting your immune system, and you’re ready to get going. But what’s the best way? Well, here are some tips:
- Boosting your immune system naturally is easier than you think! There are many ways that can help boost your immune system and keep it strong. You just need to find out what works best for you and then implement those strategies into your daily routine.
- It doesn’t have to be expensive either! There are plenty of inexpensive products on the market that work well at helping people maintain healthy levels of bacteria in their gut (and therefore increasing their chances of avoiding illness). For example: probiotics such as yogurts containing live cultures or fermented foods like kimchi (spicy cabbage), which helps promote a healthy environment for beneficial bacteria living within our intestines…
Eat foods that boost your immune system.The best way to boost your immune system is by eating foods rich in vitamin C, zinc and omega-3 fatty acids. These nutrients are known to increase the production of white blood cells that fight infection. You can also eat foods high in vitamin A (such as carrots) and vitamin D (such as salmon).
Supplement with vitamin C.Vitamin C helps your body make collagen, which is needed to form blood vessels and bones. It also helps your body absorb iron, which is needed to make red blood cells. Vitamin C also helps the body absorb and use other nutrients such as zinc or magnesium. If you have a cold or flu, vitamin C can help boost your immune system by reducing swelling in the nasal passages so it will be easier for you breathe through them when they are congested with mucus due to an infection like the common cold or flu virus
Try herbal remedies.Herbal remedies can help you boost your immune system. There are a variety of herbs that are used to boost the body’s defenses and aid in healing, including ginger, ginseng and echinacea. These herbs have been used for centuries by people who want to increase their immune system strength as well as maintain overall health. Herbal remedies tend to be safe when taken in small amounts over long periods of time (such as consuming fresh ginger root every day), but it’s important not to take any herbal supplements without consulting with a medical professional first!
Exercise regularly.You’ve probably heard the phrase “exercise is good for you.” And while it’s true that regular exercise can help you feel better, it’s also true that some types of exercise are more beneficial than others. There are numerous benefits of exercise, including:
- It helps to boost your mood and fight depression. Physical activity releases endorphins in the brain, which makes you feel happier and more energetic.
- It improves your immune system by helping keep your muscles strong so they don’t break down as easily when fighting off illness (or stress). Exercise also increases white blood cells called macrophages–which fight germs–and lymphocytes–which help fight infection in general–in the body by about 40%.
- It reduces stress levels by reducing cortisol levels in the body; cortisol is responsible for many health problems including heart disease, high blood pressure and diabetes type 2
Get enough sleep.Getting enough sleep is important for good health. The National Sleep Foundation recommends that adults get between seven and eight hours of sleep each night to maintain a healthy body and mind, but some people need more or less than this amount. If you’re an adult–and especially if you have children–it’s best to aim for at least nine hours of sleep per night. Children need even more rest than adults do; they should get between 11 (for those under 3 years old) to 12 hours of shut-eye per night. If your child is older than six years old, then he/she will probably fall somewhere in between these two numbers.
To boost your immune system, eat healthy foods and get enough sleep; try these other tips for extra helpTo boost your immune system, eat healthy foods and get enough sleep. Here are some other tips for extra help:
- Eat whole foods that are rich in fiber and nutrients. These include fruits and vegetables (especially leafy greens), nuts, beans, whole grains like oats or rice and fish. Avoid processed meats such as ham or bacon; these contain higher amounts of salt than leaner meats do which can lead to high blood pressure over time if you consume them regularly.
- Get at least seven hours of sleep each night to keep your body healthy at the cellular level — brain function increases when you’re well rested! This means catching up on lost sleep during vacations or taking regular naps throughout the day if necessary so that when it’s time for bedtime again everything will be ready to go without having had time off during which things could potentially have gotten worse due to lack of activity levels.”