Boost immune system

6 Effective Ways to Improve Your Immune System

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Your immune system is your body’s first line of defense against illnesses. It uses a system of chemicals and proteins in your body to fight off viruses, harmful bacteria, infections, and parasites. A stronger immune system means less chances of you getting sick.

Here are six ways to build and maintain a strong immune system:

1. Get Vitamin C.

The key to fighting infections is increasing your white cell count. Eating citrus fruits with vitamin C can help you gain an upper hand on infections. The body doesn’t produce or store vitamin C, so eat citrus fruits and those high in vitamin C, such as bell peppers, broccoli, spinach, papaya and kiwi fruit. Orange juice and supplements will also help.

2. Keep a healthy diet.

As with most things in your body, a healthy diet helps keep your immune system strong. A healthy diet means eating plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. This helps maintain your immune system homeostasis.

According to Dr. Lin, “When your body has sufficient amounts of the micronutrients found in these foods, it helps maintain your immune system homeostasis.”

3. Reduce stress level.

Whether stress comes on quickly or builds over time, it’s important to understand how chronic stress affects your health. Stress can potentially have a secondary impact on your immune system if it leads to sleep disturbances, a tendency to eat less healthy food, reduced water intake, less frequent exercise and more. Stress is different for everyone and the activities that help relieve it are too — for example, meditation, prayer or exercise.

4. Exercise regularly.

Exercise is one of the best ways to strengthen your immune system, especially as you age. From simple walking to tough-to-resist strength training, regular exercise can help keep you healthy and happy today and into the future. The recommended amount of moderate exercise such as walking is 150 minutes per week.

5. Get enough sleep.

Sleeping and immunity are closely tied. Getting adequate rest may strengthen your natural immunity. You may sleep more when sick to allow your immune system to better fight the illness. Adults should aim for 8 hours of sleep each night, teens need 8–10 hours, and younger children and infants up to 14 hours.

If you’re having trouble sleeping, the most important step is to establish regular sleeping hours: go to bed at the same time each day, and get up at the same time each day. This will establish your body’s natural sleep-wake cycle.

Be mindful of your caffeine and alcohol intake, as they have negative effects on sleep. Avoid stimulating activities such as strenuous exercise and stressful tasks close to bedtime. Also limit screen time for at least an hour before bed as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm.

6. Drink plenty of water.

Protecting your health is important because dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. You should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.

As a general guideline you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate. Make sure you drink plenty during the day and limit fluids in the evening so you won’t need to go to the toilet many times at night.

Wrapping Up

Making lifestyle and dietary changes can strengthen your immune system, including reducing sugar intake, staying hydrated, exercising regularly, sleeping adequately, and managing stress. Healthy eating, exercise, lowering stress levels, and taking vitamins can keep your energy levels high and your immune system healthy.


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