It’s no secret that a strong immune system can help you avoid getting sick.
Immunity is the ability of our body to fight against disease-causing pathogens and keep us healthy. The immune system works in two ways, protecting the body by non-specific means such as acting as barriers and removing pathogens irrespective of their antigenic markup. The other way is to provide defence against specific diseases or pathogens.
The good news is that there are many things you can do to boost immunity.
In this article, we’ll discuss some practical tips you can use right now to keep yourself healthy in the coming year and beyond. So grab a cup of tea (or whatever else you prefer), and let’s get started!
Take a healthy diet
Your diet provides vital ingredients needed to boost the immune system. Plant foods like vegetables, fruits, nuts and seeds are rich in micronutrients and antioxidants. The antioxidants help prevent the action of free radicals, which are responsible for inflammation in various body parts. The long-standing inflammation is the underline cause of many diseases such as heart diseases and cancers.
Recent studies have shown that the gut microbiome plays a crucial role in our health. Disturbance of the gut microbiome is responsible for many ailments that we suffer. Plant-based diets are rich in dietary fibres and promote harmony of the gut microbiome, thus boosting immunity against many diseases.
Vitamin D deficiency (<20 ng/ml) or insufficiency (20 to 30 ng/ml) is a cause of weak immunity. Your optimal Vit D level is between 50 to 70 ng/ml. Exposure to sunlight is essential for Vit D metabolism, and a Vit D-rich diet always helps to avoid deficiency. If there is a deficiency or insufficiency, it needs to be replaced with taking a supplement. Better to get medical advice when you have Vit D deficiency.
Omega-3 fatty acids assist in boosting the immune system. These fatty acids are abundant in oily fish such as sardine, salmon, mackerel and tuna. Nuts and seeds like flaxseed and walnuts have high omega-3 fatty acids. Plant oils such as flax oil, canola and soybean are rich sources of omega-3 fatty acids.
Researchers have shown that one of the main reasons for weight gain is consuming a high level of carbohydrates and refined sugars. Obesity is the cause of many metabolic diseases like diabetes and heart disease. Diabetes is a well-known reason for decreased immunity. Cutting down carbs means a lot for your body. It will reduce body weight, thus reducing the risk of diabetes and other chronic inflammatory conditions.
Foods that help boost your immune system
If eaten regularly, the following foods can boost the immune system.
- Probiotics are helpful bacteria and yeast, especially for the gut. They help to increase the intestinal microbial balance and inhibit disease-causing and toxin-producing bacteria. These beneficial microorganisms are found in yoghurts, kefir (fermented milk), and fermented vegetables (such as sauerkraut and kimchee). A healthy portion of probiotics can protect the body from infections.
- Turmeric. This rich, delicious spice has been used for centuries in Ayurvedic (traditional Indian medicine) and traditional Chinese herbs and cooking. Its golden colour comes from curcumin, an antioxidant (a polyphenol) with anti-inflammatory effects and severe cold and flu-fighting properties.
- Garlic. The garlic’s immune-boosting properties come from its sulfur-containing compounds, particularly allicin. These compounds act as a broad-spectrum antibiotic against viral, bacterial, parasitic, and fungal infections. They also boost the immune system and have antioxidant and anti-tumour features, which help guard cells from everyday wear and tear.
- Oregano. This herb contains high densities of phenolic acids and flavonoids. As a result, it has the highest antibacterial, antioxidant and anti-inflammatory compounds among all the herbs. Use it often with other foods and herbs.
- Fruits and vegetables. Last but not least, the nutritional power of fruits and vegetables, the raw version, is exceptional. You get vitamins, minerals and antioxidants that will benefit you in fighting off illnesses.
- Supplements. Vitamins C, A, and E and minerals like selenium and zinc have proven to boost your immunity. Ask your healthcare professional before taking high dosages of any supplements.
Avoid smoking and cut down on alcohol
Smoking and alcohol are not good for your immune system. Smoking damages the immune system and disrupts the equilibrium. Besides, there are many harmful health effects of tobacco.
Alcohol damages the immune cells in vital organs, which predisposes to severe infections. Alcohol also destroys the microorganisms of the gut, thus disrupting the microbiome. This is one of the reasons for the compromised immune response in alcoholics. Also, alcohol consumption causes a wide range of infections, non-communicable diseases and mental health disorders.
You need to quit smoking altogether and adhere to the safe drinking level of alcohol. If you not taking a drink now, never think of starting.
Get enough sleep
Experts say that sleep is closely related to your health, and having adequate sleep is crucial to boosting your immunity. For an adult, the recommendations are to have at least 7 hours of sleep. It is advised to sleep early and get up early in the morning. And also it is good if you can sleep at the same time every night.
If you have trouble sleeping, it is better to follow Healthy sleep tips. You must avoid mobile phones and computers at least an hour before sleep and avoid coffee at night.
Stay physically active to boost your immune system
Exercise offers several health benefits and helps to strengthen your immunity. When you exercise, you enhance your blood circulation throughout the body, thus improving the immune system. A moderate level of exercise reduces inflammation and promotes the regeneration of immune cells.
Jogging, brisk walking, bicycling and swimming are some exercises you can try. You need to do one of these exercises for at least 30 minutes a day and five days a week.
Reduce your stress to boost your immune system
Stress is a body’s reaction to any change that needs a response. The response can be physical, mental or emotional. Every person undergoes a certain degree of stress in everyday life. This is quite normal, but it is not good if you cannot cope. When you fail to manage the stress, your body starts to respond. Long-term stress leads to inflammation which is the cause of the start of many illnesses, and the immune system may not function well.
What is needed is to control the stress. There are many ways you can do this. The first thing is to be mindful of what is going around you. You may realise with time that some activities do not have control over you. So why worry about those things? Other options to cope with stress are meditation, exercise, yoga and associating with friends who understand you. If you feel these methods will not help, it is better to meet a professional counsellor.
Now you can see that several lifestyle and dietary changes help to boost your immunity. Keep these simple tips, and Let’s start following.
The Bottom Line
We hope you found our tips useful. The key takeaway here is that there are many ways to boost your immune system, and the simple ones are often the best. Of course, if you’re still feeling unwell or want more advice on treating specific symptoms, please don’t hesitate to reach out to us!
