Easy Ways to Boost Your Immune System Naturally

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A healthy immune system is the best way to fight off sicknesses, and you can naturally enhance and improve your immune health through simple everyday habits. A few small changes to your day can really change your immune system. Here are five natural methods to boost your immune system.

1. Maintain a Nutrient-Rich Diet

What you eat directly influences your immune system. To keep your body strong, try consuming an variety of vitamins and minerals. Nutrients like Vitamin C, Vitamin D, zinc, and antioxidants are needed for your immune to function.

Vitamin C is found in oranges, lemons, strawberries, and bell peppers, Vitamin C is proven to support the immune system by stimulating the amount of white blood cells that fight infection.

Vitamin D is found mainly in salmon, eggs, and fortified foods, Vitamin D controls immune responses. If your body doesn't have enough vitamin D, it would lead to increased risk of infections.

Zinc is found in foods like beans, nuts, and whole grains. They are crucial for immune cell growth.

Its best to consume unprocessed foods that are nutrient-dense and antioxidant-rich, which are anti-inflammatory.

2. Drink lots of water

Water is the main component for all the functions of your body, including your immune system. Drinking water lets your body to produce lymph. Lymph is a fluid that carries white blood cells around your body to fight infections.

However, drinking too much water can also flush toxins out of your body and weaken your immunity. The average recommendation is to drink at least 8 cups of water every day, and if you exercise more or live in a hot area then you might need more.

3. Exercise Regularly

Regular exercise can create healthy immunity by stimulating healthy circulation and reducing inflammation. Moderate exercise like walking, cycling, or swimming is mainly beneficial to immune function.

A Journal of Sport and Health Science study showed that moderate exercise stimulates the production of immune cells which help your body fight infection. 30 minutes of exercise for a few times a week will be very beneficial for your immune system.

4. Getting Enough Sleep

Sleep is one of the most important things about staying healthy and having a good immune system. During sleeping, your body releases cytokines which are proteins that fight off infections and inflammation. Without enough sleep, you are more prone to illness.

Most adults need 7 to 9 hours of sleep per night to function optimally. It was discovered in a study in Sleep Health that people who sleep for less than 6 hours are more likely to get colds and infections than if they were well-rested.

5. Minimize Stress

Chronic stress destroys your immune system by elevating the stress hormone called cortisol, which can suppress white blood cell production. There are many ways to reduce stress including meditation, social connection, and physical activities

A review in the American Journal of Lifestyle Medicine showed that stress-reducing methods can enhance immune function and inhibit inflammation.