A healthy immune system reduces your chance of viral infection and flu. With these natural ways to boost the immune system, you can achieve a healthy immune system.
Have you ever wondered, how some people get sick very often and some are more prone to catching cold or viral infection? It’s all about the body’s immune system. The immune system is the first line of defence of our body against an alien microorganism entering the body. Stronger your immune system, lesser would be the chance of you falling ill. But then again, having a strong immune system doesn’t make you invincible.
With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. From sleeping for 8 hours to walking in the sun to eating a balanced diet, the ways are simple, but they can really be helpful if followed.
Reduce Your Stress Levels
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells (a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory, which lines the gut and respiratory tract, which are our first line of defence against pathogens. To keep your stress in check, practice yoga, meditation and take Night-time burn!!
Moderate Your Alcohol Intake
Numerous researches have shown that excess intake of alcohol can tamper with the immune system and its pathway in a complicated manner. However, moderate consumption of alcohol can be helpful to the overall health of the body.
Make Sure You Get Your A-B-C-D-Es
The saying, “an apple a day keeps the doctor away” can be true as consumption of vitamins can boost your immune system. Vitamin A, B6, C, D and E can help increase the strength of the immune system. Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way.
Eat More Vegetables
Vegetables, fruits, seeds and nuts are loaded with nutrients that are essential for our immune system. Consuming them daily boosts the immunity. For a healthy liver, cruciferous vegetables like Kale, Broccoli and Cabbage should be included in daily diet. Healthy liver ensures the body’s’ natural detoxification process.
Get Your Exercise On
Working out on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, continuous rigorous workout weakens the immune system, leaving you prone to flu and viral infections.
Get Sufficient Sleep
Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be travelling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.
Start Consuming Mushrooms
Mushroom are nature’s way of breaking down the organic matters to convert it into fertile soil. One of the healthiest foods on the planet, mushrooms are rich in essential nutrients and minerals. Some of the mushrooms that are good for immune systems are — A Turkey tail mushroom, Maitake and Shiitake Mushrooms, Tremella Mushrooms.
Stop the Habit of Smoking
Stop the habit of smoking because not only does it increases the risk of cancer, but it also impairs the immune system. Smoking is said to have a negative impact on both adaptive and innate immunity. It can also increase the chances of developing harmful pathogenic immune responses and smoking also reduces the effectiveness of your immune system’s defenses. However, if you still wish to continue, there are alternatives like the use of nicotine patches or electronic cigarette which help to quit smoking and less harmful.
Step Out in The Sun
Stepping out in the natural light is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. A brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.
With these little efforts and tweaks in your daily routine, you can ensure a healthy immune system. A healthy body is not just about being healthy from the outside but also ensuring a stronger immunity and these natural ways to boost your immune system can help you achieve the goal of a healthy body.