8 Ways to Boost Your Immune System

Ways to Boost Your Immune System

The idea of how to maintain a strong immune system is enticing, but the ability to get it done is what many people who care about their health are seeking.

In this article, you don’t have to bother because all you wanted to know has been disclosed as you keep reading.

Did you know that the immune system is not just a single entity, but precisely a system? We believed this should clear your doubt that it’s a system. Always keep in mind that for the immune system to function well, it requires balance and harmony.

Ways to Boost Your Immune System

As your immune system operates in a delicate balance, it has to be much strong and sophisticated to fight off various illnesses and infections.

Sometimes, the immune system is not so strong that it results in overreacting unnecessarily, causing autoimmune diseases to develop.

For the idea of how to maintain a strong immune system, we have come up with those things you need to do for it to function optimally.


1. Taking recommended vaccines

Having a strong immune system includes taking advantage of protecting yourself from harmful illnesses by the use of vaccines.

Although your immune system is smart, the intake of vaccines makes it, even more, smarter, thus helping it learn how to recognize and fight off certain disease-causing organisms through vaccination.

2. Maintain a healthy diet

As with most things in your body, maintaining a healthy diet is another strategy for how maintaining a strong immune system. This means eating plenty of vegetables, legumes, fruits, whole grains, lean protein, and healthy fats.

Besides providing your immune system the energy it needs, a healthy diet will get you sufficient amounts of micronutrients that function in maintaining a strong immune system. These micronutrients include:

  1. a) Vitamin B6:This is found in chicken, salmon, tuna, bananas, potatoes (with the skin), and green vegetables.
  2. b) Vitamin C: This is found in citrus fruit, such as oranges and strawberries, tomatoes, broccoli, and spinach.
  3. c) Vitamin E: This is found in almonds, sunflower, safflower oil, sunflower seeds, spinach, and peanut butter.

Since your body absorbs vitamins much more from dietary sources than supplements, an effective way to support your immune system is to consume a well-balanced diet.

A good diet serves as a healthy immune system warrior that fights off illness.

Research has made it known that people who live in poverty or are malnourished are prone to develop infectious diseases.

There are some evidence that malnutrition causes various nutritional deficiencies such as deficiency in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E

The deficiencies of these nutrients alter immune responses in certain organisms including man.

 3) Improve immunity with supplements and herbs

So what do you think you can do if you suspect your diet does not contain the micronutrients necessary to boost your immune system?

The solution would be to take daily multivitamins and mineral supplements to give you the missing nutrients, alongside bringing other health benefits.

You can get these supplements by simply walking down the store, and getting bottles of pills and herbal preparations that claim to support your immune system.

4) Exercise regularly

Some people believe physical activity is just for building muscles and helping someone get rid of stress. That thought is certainly not true because exercise is one of the ways you can use to maintain strong immunity.

It does this by boosting your overall blood circulation, making it much easier for immune cells and other molecules that fight off infections to move freely, and much more easily throughout the body.

Research has shown that engaging in at least 30 minutes of moderate to vigorous exercise daily helps stimulate the immune system.

As food for the thoughts, this means it’s very important to focus on engaging in exercises regularly.

5) Hydrate, hydrate, hydrate

Water is a molecule that plays vital roles in the body, including supporting the immune system.

The lymph, which carries important infection-fighting immune cells throughout the body’s circulatory system is largely made up of water. If water is dehydrated, it will slow down the movement of lymph, leading to a compromised immune system.

Though you may neither be exercising nor sweating, you’re continuously dehydrating (losing) water through your breath, including the urine.

One of the strategies on how to maintain a strong immune system, is to ensure you replace the water you had lost.

6) Get plenty of sleep

There are many important things happening in your body while you’re asleep. One of such things is the formation of important infection-fighting molecules.

Research has proven that people who do not get enough sleep are much more vulnerable to getting sick after exposure to certain microorganisms such as the virus that cause the common cold.

As one of the strategies disclosed on how to maintain a strong immune system, and a way to fight off infections and illness also depends on how much sleep you get.

7) Minimize stress

Another way to maintain a strong immune system is to have an understanding of how stress affects your health, including the resultant effect it has on your immune system.

During stress, especially chronic stress which is frequent and long-term, your body will respond by initiating a stress response.

The stress response is important to help you handle the emerging stressful situation as it will boost the immune system, thus decreasing the chance of contracting infection, or developing an illness.

8) Avoid Toxins Like Alcohol and Cigarettes

For boosting your immune system, it is important to limit or avoid alcohol intake and stop smoking habit.

Note that high alcohol consumption is always associated with a range of adverse health effects, including an impaired immune system.

Drinking excessive alcohol will trigger your body to get busy trying to detoxify your system while also reducing your normal immune system function.

If this has not been your habit, don’t practice it. If this has been your habit, try as much to limit your alcohol intake to at least one glass drink.

Cigarette smoking can impair the immune system because of the toxic substance known as nicotine found in it.

It is always important to be careful about what you consume because anything that is toxic can compromise your immune system.

Having known all these, you can make changes to your lifestyle today to maintain a strong immune system.

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