Boost Your Immunity Naturally
According to the current generation with so many things going on on a daily basis having a strong immune system is crucial. Immune system actually works to protect our body from dangerous entities such as bacteria’s, virus and other pathogen. Despite the availability of different supplements and medicines that can increase immunity and the body’s defenses, many people are currently increasingly focusing on the natural methods of dealing with the immune system.
Luckily, there are several effective measures that can be taken with the goal of enhancing the immunological defense and devoid of artificial supplements. Here, you will find the best and all-natural ways to enhance your body’s immune response and maintain your optimal health.
1. Prioritize a Nutrient-Dense Diet
Consuming the right type of foods in the right quantity is one way of boosting your immune system in the society. Here are some key nutrients and food sources to focus on:Here are some key nutrients and food sources to focus on:
Vitamin C: A popular vitamin that works wonders for the human body, vitamin C helps in boosting the production of white blood corpuscles that form such a vital part of the human body’s defense mechanism against diseases and infections. The fruits that are rich in vitamin C include oranges, lemons and grape fruits as well as the vegetables including bell peppers, broccoli and spinach.
Vitamin D: Large quantities of this nutrient are required to help regulate the immune system. Though it can be gotten from exposure to sunlight, vitamin D can also be gotten from consumption of foods like fatty fishes like the salmons and mackerels, and other foods such as milk and cereals that has been fortified with vitamin D.
Zinc: Zinc is needed for the proper functioning of the enzyme involved in the growth and maturation of cells of the immune system. Some examples of zinc containing foods include; shell fishes, poultry products, beans, nuts.seeds among others.
Probiotics: Larger the strength of gut micro-organism strong is the immunity as probiotics ensure the balance of gut microorganisms. Yogurt, kefir, sauerkraut, kimchi — that’s all fermented foods containing lots of probiotics.
Antioxidants: These help prevent cell damage by something known as free radicals. Organic and non-hybrid, highly colored fruits and vegetables, including berries, spinach and sweet potatoes are particularly rich in antioxidants.
2. Stay Hydrated
Hydration is an important part of any bodily process including the immune system. Proper hydrations assists in the transportation of nutrients to your cells and removal of toxins within your body. Being parched reduces the ability of your body to fight off diseases, hence, one should ensure they take water all day.
Herbal teas and soups are also good in helping you to meet your water requirements for the day. Some teas such as ginger, turmeric and green tea have other antioxidants and anti-inflammatory properties that can help boost immunity.
3. Regular Exercise
Moderate and regular exercise is recommended as they help strengthen the body’s health and immune system. It increases the flow of blood in your body which enables immune cells and other substances to get to the different parts of the body. Moderate exercise such as walking, jogging, swimming, cycling or even brisk walking for 30 minutes every day is good for your immunity. It is, however, necessary to moderate this in a way because activities that strain the heart too much can make the immune system to be weaker for some time.
4. Get Quality Sleep
As a matter of fact, both sleep and immunity share a symbiotic relationship that is often hard to determine. Taking a nap or sleeping well at night can protect one from getting sick given that he or she did not sleep enough or had a poor-quality sleep. This is important because during sleep the body generates cytokines, proteins that in turn promote the targeting of infection and inflammation. Sleeping also helps restore and rejuvenate the body since this is the time the body heals itself.
For adults, the adequate amount of sleep that should be slept per night is between seven and nine hours. The sleep tips include; setting a regular sleep schedule, avoiding electronic devices before going to bed and making your bedroom conducive for sleep.
5. Manage Stress Effectively
Stress has a way of weakening the body’s defenses, and this is why you find that when you are stressed, you are likely to fall sick than when you are not stressed. Stress leads to the production of cortisol and when the level of cortisol accumulates then the immunoglobulin is suppressed. Stress moderating measures can also be taken so that your stress should not prove to be hazardous for your immunity.
Some effective stress-reducing practices include:Some effective stress-reducing practices include:
Meditation: Meditation also helps reduce the level of cortisol within the body so as to lead to a calm mind. Taking even five or ten minutes to breathe deeply, or get into a relaxing space of mind will do the trick and eliminate stress.
Yoga: Yoga is another form of exercise that efficiently goes hand in hand with relaxation of the body and the mind through exercising.
Spending Time in Nature: That actually spending some time outdoors, in nature, has the ability to decrease stress and enhance one’s mental health.
6. Cut down on Effects of Alcohol and Avoid Smoking
Alcohol in large proportions and smoking are both known to harm the immune health of the body. Alcohol is known to suppress the immune system hence is likely to demoralize the body’s ability to combat infections and smoking is known to bring harm to the respiratory system by reducing lung capacity. Poor lifestyle factors such as taking alcohol and smoking can have a negative impact on the immune system as well as your health in general; therefore, cutting down on alcohol and refraining from smoking is important in boosting the immune system.
7. Herbs and Natural Remedies
Several herbs and natural remedies have been traditionally used to support the immune system:Several herbs and natural remedies have been traditionally used to support the immune system:
Echinacea: Echinacea is commonly taken as an herbal remedy to help ward off colds and the flu; it might strengthen the production of white blood cells and the body’s immunity.
Elderberry: Antiviral in properties, elderberry is one of the most beneficial fruits that are eaten as a cure for flu and colds. It may help to shorten the length of complaints or in severe cases to decrease the complaints’ severity.
Garlic: Garlic has components like allicin which are capable of the enhancing the body immune system and combat infections.
Turmeric: The anti-inflammatory and antioxidant nature of this herb mean it can assist to maintain a healthy immune system. The researchers also said that the anti-inflammatory compound in turmeric, called curcumin, has positive effects on immunity.
8. Maintain a Healthy Weight
Obesity involves a state of having a higher body mass index that is likely to affect the ability of the immune system to perform its functions thereby leading to infections as well as chronic diseases. Ensuring that you take balanced diets as well as engaging in regular exercises go a long way in avoiding obesity which is disadvantageous to the immune system.
9. Connect with Family and Friends
It is a myth that just your physical health is influenced by the relationships you have; social connections can actually a good deal on your immune health. It has also been conducted that people exploring the styles of interacting with others are less stressed up and their immune systems are healthier. They will also help reduce stress to an extent, which will boost immunity as research has repeatedly shown that social contact in form of physical; telephonic; or video communication with friends and family members is critical for well-being.
10. Regular Handwashing and Hygiene
Although adopting measures to strengthen the immune system of your body is great, there is also need to avoid coming into contact directly with so many germs. Washing the hands with soap and water with enough of antiseptic for not less than 20 seconds before eating or after tracing time in the public areas helps in avoiding infections. A good level of hygienic practice works well with a healthy immune system so that the body is healthy.
In order to naturally build up your immunity you must visit the following categories of the best natural immunity booster with proper nutrition, exercise, sleep, and reduce stress. Here mentioned practices are beneficial to be included in daily practices so as to enhance the immune health and strength of the body to prevent sickness. Although there is no recipe for immunity this natural guideline will help your body to build up a defense and promote good health in the long run. It is recommended to ensure that you seek the advice of your doctor before you make major changes to your diet and or activities if you have any medical condition.
Adopting Healthy – Boost Your Immunity Naturally
