We all are born with an immune system but not everyone’s immune system is fully healthy and functions as it should. Our immune system is a network of cells, proteins or we can say antibodies that protect us against bacteria and viruses. Healthy eating habits, physical activity, cleanliness, and sleeping habits can boost our immune system naturally. As we’re getting older, our immune starts to decline, which means we’re more prone to infections. So, it becomes more important for elders to make sure that their immune system remains in good working condition.
Here are some tips which can help us to boost the immune system naturally:-
Tips to Boost Immune System
Eating Healthy Foods
A balanced and healthy diet is most important to make our body free from disease. Salty, fatty, sugary, or processed foods are thought to be particularly bad in increasing immunity. Eating unprocessed or whole foods not just boosts immunity but also helps in improving cognition and protect mental health. Pay attention to those green vegetables, legumes, fruits, protein, and whole grains which contain healthy fats. Eat at least four to five portions of green vegetables and fruits a day, swap white rice and bread to brown. Try boiled or steamed food instead of fried, eat home-cooked food, stay hydrated.
Citrus fruits are a good source of vitamin C. According to experts, our body absorbs vitamins more efficiently which helps to fight off viruses and bad bacteria. Vitamin C also helps to speed up the production of white cells. Citrus fruits help us to recover from a cold faster as it contains a higher content of vitamin C. Citrus fruits include oranges, tangerines, grapefruit, lemons, limes, and clementines.
Black Peppers are a great source of vitamin C, beta carotene, vitamin A which can repair our body’s mucosal barriers and helps to keep our eyes and skin more healthy.
Broccoli is known as a superfood that is packed with vitamin A, C, E, minerals, fiber, sulforaphane, choline, and many other antioxidants. You can eat broccoli either raw or steamed. Other superfoods for better immunity are sprouts, cauliflower, and kale.
It is a must-have food for better health. It has natural antibacterial and anti-inflammatory allicin properties, which in turn fight viruses. Garlic is found in many cuisines and its health powers are best when it’s raw.
Yoghurt is a great source of vitamin D, just try to choose a yoghurt that contains ‘friendly bacteria’ which encourages producing more white blood cells and helps the immune system to fight against bad bacteria contain in the gut. Use plain yoghurt rather than flavoured and loaded with sugar instead of that use honey and dry fruits to sweeten plain yoghurt.
Almonds are packed with fat-soluble vitamins which can be absorbed properly. We only need 15mg of vitamin E every day for nutrition fulfilment. Not only almonds but nuts like pistachios, almonds, and walnuts are also helpful to prevent cold faster.
Ginger is used for many things like reducing inflammation, sore throat, nausea, and for many other inflammatory illnesses. It contains some form of gingerol, a relative of capsaicin that helps in increasing immunity.
Spinach is a protein-rich food and a good source of calcium, vitamin A&C made it best for boosting immunity. One cup of raw spinach contains 5-10 calories, 0.97g of protein, and 45mg of calcium. Spinach is a multi-tasker as it prevents bloating and manages weight. Most people loved to have a small bowl of spinach every day which is good enough for regular nutrients needs in our body. Similar to broccoli its best option is to eat raw or steamed.
contain many nutrients, including phosphorous, magnesium, and vitamins B-6 and E. Vitamin E is significant in regulating and maintaining system function. Sunflower seeds also are incredibly high in selenium. Just 1 ounce contains nearly half rusted Source the selenium that the standard adult needs daily. A spread of studies, mostly performed on animals, has verified its potential to combat viral infections like swine flu (H1N1).
Other foods like papaya, turmeric, chillies, mushrooms, kiwi, poultry, shellfish, chicken, watermelon are also good for protecting our bodies from viruses.
Basic Nutrients to Boost Immune System
There are certain types of basic nutrients that our system needs to save us from certain viruses and these nutrients are:
Vitamin A helps to develop white blood cells which later make antibodies and support the normal functioning of the immune system. Here are some foods which contain vitamin A are cheese, eggs, oily fish, fortified low-fat spreads, milk, yogurt, cod liver oil, etc.
Vitamin B6 is a water-soluble vitamin that our body needs for various reasons. As our body does not produce or make vitamin B6 by itself so, we need to obtain it through supplements and foods like salmon, chicken, tuna, green vegetables, bananas, and whole potato with skin. According to recent studies, there are several prone to consuming vitamin B6 i.e. improves mood, reduces the symptoms of stress and depression. Promote brain health, reduce Alzheimer’s risk, heart&eye disease, and so on in the list.
Vitamin C is one of the most effective yet safe nutrients according to many experts. It not just cures the common cold and immunity deficiency but is also helpful in reducing eye, heart, and skin-related diseases. Some foods contain vitamin care all types of citrus fruits, green leafy vegetables, bell peppers, strawberries, carrots, tomatoes, etc.
Vitamin D helps to fight off various infections and viruses quickly by making our immune system stronger than before. As all of us get most of the vitamin D from sunlight. Other sources of getting it by different food types which include egg yolks, oily fish, mushrooms, squash, red meat, liver, etc.
Vitamin E plays a vital role in the functioning of the immune system and protects eyesight. Also, it helps to maintain healthy skin, strengthen the body against illness. Sources of vitamin E contain almonds, sunflower seeds, sunflower oil, pumpkin seeds, spinach.
which is also called folic acid and its deficiency means a weak immune system. Iron, selenium, and zinc also play an important role in functioning. As zinc control inflammation and iron contain oxygen to cells. Zinc is found in oysters, crabs, poultry, beans, and chickpeas. Iron is found in lean poultry or in dark, leafy greens, folate is found in beans and peas while selenium is mainly found in garlic, broccoli, sardines, tuna, and mushrooms.
Regular exercising not only strengthens the immune system but helps you to get better sleep and reduces stress levels. According to a recent study, regular exercising can also improve the immunity rate even for people with weak immunity. Everybody knows the fact that exercise is really helpful in lowering blood pressure, controls body weight, and improving cardiovascular health.
There are some theories about regular exercising in which one is that it could remove bacteria from lungs while another says that it could prevent bacteria from growing again. So, it’s important to focus on exercising. Some recommended exercises for immunity booster include 20-30 minutes of walking per day, visit the gym at least 3-4 times per week, do some physical activity regularly like golf playing, dancing, swimming, water aerobics, bicycle riding, etc.
Drink Enough Water
Water plays several important roles in our body in which supporting the immune system is one of them. In our body, there is a fluid called lymph present in the circulatory system which carries immune cells around our body, basically made up of water. Not just one but there are multiple benefits of drinking water i.e. helps in aiding digestion, carrying nutrients and oxygen to cells. It supports normalizing blood pressure, prevents constipation, stabilizing heartbeat, and protecting tissues, organs and from heatstroke. Keep ourselves hydrated and protect ourselves against viruses.
According to the National Academies of Science, Engineering and Medicine women should drink up to 2.7 liters of fluids and for men 3.7 liters is beneficial. Always track your water intake as dehydrating yourself not only tired you or slow down the lymph movement but also leads to impaired immune systems. Drinking enough water flush out toxins and carries more oxygen to our body cells which later gave proper functioning of our body systems and boost the functionality of the immune system
Get Enough Sleep
When we sleep our body produces a chemical or you can say protein called cytokines which helps in target inflammation and infection. According to research, people who slept four to five hours have more chances of getting sick and tired than those who slept for eight to nine hours. It makes it clear who slept properly are more healthy and energetic. By learning to sleep well, you may have energy and a happier environment. Having proper sleep helps you to feel good mentally and physically. So, try to take good quality sleep as it boosts your immunity.
Some Frequently Asked Questions
Q.1 Does Being in Cold Temperature Weaken Immune System?
Ans: Well it might weaken your immune system. According to doctors, exposure to low or moderate temperatures doesn’t infect you. But researchers remain curious about this question in several populations. Scientists studied people that lived in Antarctica and people on expeditions within the Canadian Rockies. The results are mixed. For instance, researchers documented a rise in upper respiratory infections in competitive cross-country skiers who exercise vigorously within the cold, but whether these infections are thanks to the cold or other factors — like the extreme exercise or the dryness of the air — isn’t known.
Q.2 Is Stress Affects Immune System?
Ans: Yes, stress and anxiety both affect the immune system. Not only the immune system but there is a wide variety of diseases linked with stress. But it all depends on the type of stress i.e. acute, episodic acute, and chronic stress. Chronic stress which is long-term stress suppresses the immune system which ultimately increasing the chances of infections.
So, it’s important to know which type of stress you suffered from. Try meditation, yoga, deep breathing, or other exercises to reduce stress. For Fast results, you can also take stress-relieving supplements.
Q.3 What are the Healthy Ways to Strengthen Immune System?
Ans: There are many ways to strengthen the immune system:
- Eat lots of fresh fruits and vegetables
- Minimize processed food consumption
- Don’t smoke
- Wash your hands properly
- Exercise regularly
- Maintain a healthy diet
- Minimize alcohol intake
- Reduce stress
- Get quality sleep
- Maintain personal hygiene
- Cut your nails down ( I know it sounds strange but longer nails are more prone to infection)
Q.4 What are the Few Things we Should Stop Doing?
Ans: These things are:
- coughing and sneezing near other people around
- Re-using Tissue paper
- Not cleaning door handles and surfaces
- Don’t wash hands properly
Q.5 Is it important to take supplements to boost immunity?
Ans: Well immunity booster contains all the essential vitamins required for a stronger immune system. There are many benefits of an immunity booster like improving digestion, protect from cold and cough, reduces stress level, etc. Also, people need immunity booster supplements as the world is suffering from life-threatening pandemics. A healthy immune system is crucial for all humans.
There are various other ways to increase immunity but supplements are the easiest way to boost immunity faster. As it contains minerals, fish oil, vitamins, calcium, and glutamine. But use herbal supplements only which doesn’t have any harmful preservatives like detommune capsules which are nature-derived supplements with no side effects at all.
So, if you’re looking for a way to boost your immune system then try to change lifestyle habits and do the things mentioned above if possible to make your immune system stronger.