As the world faces a global pandemic, it’s more important than ever to keep our immune system strong and healthy. While there are many supplements and medications available, there are also natural ways to boost our immune system. Here are 5 natural ways to boost your immune system:
- Eat a healthy diet: One of the most important ways to boost your immune system is to eat a healthy diet. Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help provide the nutrients your body needs to fight off infections. Some of the best foods to boost your immune system include citrus fruits, berries, garlic, ginger, spinach, and almonds.
- Get enough sleep: Getting enough sleep is also important for a strong immune system. When we sleep, our body produces cytokines, a type of protein that helps fight off infection and inflammation. Adults should aim for 7-8 hours of sleep each night, while children and teenagers need more.
- Exercise regularly: Exercise is not only good for our physical health, but it can also boost our immune system. When we exercise, our body produces antibodies and white blood cells, which can help fight off infections. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, cycling, or swimming.
- Reduce stress: Chronic stress can weaken our immune system, making us more susceptible to infections. To reduce stress, try practicing relaxation techniques such as deep breathing, meditation, or yoga. You can also try taking a warm bath, reading a book, or listening to music.
- Take immune-boosting supplements: While it’s best to get our nutrients from food, there are also supplements that can help boost our immune system. Some of the most popular supplements include vitamin C, vitamin D, zinc, and echinacea. Always talk to your doctor before starting any new supplements, especially if you have any underlying health conditions.
By incorporating these natural ways to boost your immune system into your daily routine, you can help keep yourself healthy and prevent infections. Remember to always talk to your doctor before making any changes to your diet or exercise routine.
- Harvard Health Publishing. (n.d.). How to boost your immune system. Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
- Mayo Clinic. (2020, August 26). Can exercise boost your immune system? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058448
- National Sleep Foundation. (n.d.). How sleep boosts your immune system. Sleep Foundation. https://www.sleepfoundation.org/articles/how-sleep-boosts-your-immune-system
- University of Wisconsin-Madison. (n.d.). Stress and the immune system. University Health Services. https://www.uhs.wisc.edu/health-topics/stress-and-the-immune-system/
- WebMD. (n.d.). Immune-boosting supplements. WebMD. https://www.webmd.com/vitamins-and-supplements/immune-boosting-supplements#1
