At its core, your immune system is essentially the body’s built-in defense force. It protects you from getting sick, tired, and stressed. Though supplements can give extra protection, in the end experts say the best way to boost your immune system is the stuff you do almost every day. Here are five natural ways to ensure you have a strong, healthy immune system that’s ready and able to fight off anything.
1. Eat Fresh, Colourful, and Balanced Meals
Vitamins like C and minerals like zinc and selenium also help your body make white blood cells, which it uses to fight infection. Fruits, veggies, and whole grains are packed with antioxidants that can help protect your cells from damage, according to the Harvard T.H. Chan School of Public Health.
Opt for foods that are of a variety of colors—greens such as spinach, bright fruits like oranges and berries, and healthy fats found in nuts or seeds. As much as possible, avoid processed and sugary snacks, which can inflame and weaken your defenses.
2. Move Often and Stay Active
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity activity each week to stay healthy. Through your partying, you will get your body moving, circulating blood to help deliver immune cells where they are needed quickly.
You don’t need to spend hours at the gym every day. Just a basic routine of walking, stretching, dancing, and even cycling will do as well. It also helps you sleep better and stress less—both important for a fully functioning immune system.
3. Build Small, Healthy Daily Habits
Your immune system loves routine. So they do little, healthy things every day to stay strong. The National Institutes of Health suggests that frequent hand washing, along with staying hydrated and lowering stress, is also helpful when it comes to natural immunity.
You want to drink enough not just to stay hydrated and have your body flush toxins, but also so that your lymphatic system can continue doing its job. Don’t use antibiotics unless your doctor has prescribed them — they can reduce the body’s ability to fight infections on its own if used too often.
4. Sleep Well and Keep Stress in Check
Your body repairs itself while you sleep. For a healthy immune system, the Foundation recommends 7 to 9 hours each night. When you’re asleep, your body produces cytokines—proteins that affect infection and inflammation.
Stress can unwind much of that good work. Stress also prompts your body to release cortisol, a hormone that can ultimately suppress your immune system. Use relaxation techniques such as meditation, deep breathing or even little time-outs throughout the day to help lower stress and give your immune system space to rebound.
5. Get Some Sun and Keep Vitamin D Levels Up
Vitamin D is crucial for the immune system to recognize and fight dangerous germs. Those with lower levels of vitamin D get sick more often, especially from influenza and other respiratory infections.
If you can, get out in the sun for 15 to 30 minutes each day. Your skin makes vitamin D all by itself in the sun. You can also get some foods, such as salmon, eggs, or fortified milk. If you don’t get much sun exposure, it may be worth talking to your doctor about taking vitamin D supplements to ensure that your levels are in a healthy range.
Keeping Your Immune System Strong Every Day
You know, a strong immunity isn’t a one-product phenomenon. It’s a day-to-day habit that starts with the food you eat, how you move, how much you sleep and rest, and how you vent and relax. These very typical activities not only help the body stay disease-free but also boost your brain function and give a considerable energy refill.
