When it comes to ways to feed your immune system, it all comes down to how you treat your body.
“You start treating your body right and your immune system is better.” — Aaron Bruno
This phrase is spot-on and has a lot of applications in your daily life. You can vastly enhance your general health and wellbeing by implementing the right activities.
While it may be easier said than done, a few dietary and lifestyle changes can enhance your body’s natural defenses and aid in the fight against viruses and disease-causing organisms.
8 ways to boost your immune system and increase your wellbeing
1. Sleep properly
Sleep may not appear to be an active process, yet many critical activities are going on in your body when you are not awake. For example, necessary infection-fighting substances are produced while you sleep. According to research, people who do not receive enough quality sleep are more likely to become ill after being exposed to viruses, such as those that cause the common cold.
Adults should strive for 7 hours or more of sleep every night, while teenagers require 8-10 hours, and minor children and newborns require up to 14 hours.
2. Exercise on a regular basis
Physical activity is vital for muscle growth and stress relief. It is also essential to staying healthy and supporting a healthy immune system. Exercise can increase immune function by increasing general circulation, allowing immune cells and other infection-fighting substances to circulate freely throughout the body.
Studies have shown that even 30 minutes of moderate-to-vigorous exercise daily can help activate your immune system. This means that it’s critical to prioritize keeping active and getting regular exercise.
3. Healthy diet
While eating healthy may feel like a sacrifice, strive to include a few immunity-boosting items in your daily diet.
Foods that may give a boost to the immune system include citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach, papaya, and kiwi fruit.
4. Eat fermented foods or take a probiotic supplement
Fermented foods are high in probiotics, healthy microorganisms that fill your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto. According to research, a thriving network of gut bacteria can assist your immune cells in distinguishing between normal, healthy cells and hazardous invading species.
In a 3-month trial of 126 children, those who consumed just 2.4 ounces (70 ml) of fermented milk daily had around 20 percent fewer pediatric infectious illnesses than the control group.
5. Drink plenty of water
Water serves various functions in the body, including immune system support. The body’s lymph fluid, which is essential for transporting infection-fighting immune cells, is mostly made up of water. Dehydration decreases the passage of lymph, which can result in a weakened immune system.
Even if you aren’t exercising or sweating, you continually lose water through your breath, urine, and bowel movements. To boost your immune system, make sure you’re replacing the water you lose with water you can utilize, which begins with understanding how much water you should drink each day.
6. Laughter is the best medicine
Stress and anxiety are unavoidable in your life, but there are always efficient coping mechanisms. Try to surround yourself with strong and inspiring people, watch and read comedy, and don’t take yourself too seriously.
Because life is meant to be enjoyed and lived well.
7. Meditate
Because of the way it sneaks in and tends to settle, stress may be an immune suppressor, influencing what you eat, your sleep patterns, and even everyday routines.
Reduce your tension by meditating or praying and giving your brain some downtime. Worrying never yields positive results. With some peace, your body will be more rested and revitalized.
8. Avoid smoking and excessive alcohol intake
Smoking has been demonstrated to increase the likelihood of developing an illness. It is believed that smoking alters the balance of your immune system, which can lead to an autoimmune disease. If you consume alcohol, limit your intake carefully because excessive alcohol use has been related to poor health and various other primary health conditions.
If you’re otherwise healthy and performing the above actions, you should be able to avoid pills that claim to boost immunity. Supplements, unlike pharmaceuticals, are not regulated or authorized by the FDA. So trust that if you take care of your body, it will take care of you.
