Have you noticed that you get sick more often than the people around you? Do your colds last a long time? Do you always catch a cold during flu season? Well, you might be suffering from a weakened immune system. So how do you boost your immune system naturally?
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How To Boost Your Immune System Naturally
Getting sick is frustrating and often interferes with your daily life. And as we grow old, our immunity becomes slower. Find out if you have a weak immune system and the nine things you can do to boost it.
Symptoms Of Weak Immunity
- You get sick often and more frequently than others.
- Your recovery takes a long time.
- Your wounds don't heal as fast as they used to before.
- You feel tired and lethargic.
It is normal to get sick a few times during the year, but if you are constantly getting sick and having trouble recovering, your immune system might special attention.
We have collected nine health tips that can help you boost your immunity and avoid getting sick.
1. Get Enough Sleep
Yep, sleep! How many times have you been told to “sleep off” a fever and woke up the next day feeling better? That is because sleep and the circadian cycle strongly regulate immunological processes.
Numerous immune functions synchronize with the regular 24-h sleep-wake cycle. Try to aim for at least 7 hours of sleep per night, avoid using your phone, laptop, or tablet before bedtime since chronic exposure to the blue light emitted from the screen can disrupt your sleep cycle [1].
So, the next time you think of staying up late watching Netflix, working, or just scrolling on your phone, remember to get in bed and have a long and good night of sleep [2].
2. Conquer Your Stress
We know it is not easy controlling your stress, but stress has multiple implications on our health, and it negatively affects our immune system.
Stress induces immune activation, which alters the person's health and might cause symptoms mimicking those of chronic inflammatory diseases such as rheumatoid arthritis [3].
Here are some things you can do to reduce your stress levels:
- Meditation
- Yoga
- Exercise
- Relaxing hobbies such as painting, coloring, crochet, and journaling.
3. Eat Healthy Balanced Diet
Proper nutrition is essential for the functions of our cells, especially our immune cells. Some micronutrients have particular roles in supporting an effective immune system or in reducing chronic inflammation.
Examples of such micronutrients are the following:
- Arginine – an amino acid that can be found in dairy, fish, sunflower seeds, pecans, walnuts, etc. [4].
- Vitamin A – can be found in dairy products, fish, and liver. Provitamin A can be found in broccoli, carrots, and squash [5].
- Zinc – crucial for the immune system. Zinc can find in oysters, whole grains, nuts, beans, chickpeas, poultry, and red meat [6].
Eat your vegetables and fruits. They are rich in plenty of nutrients and vitamins. And don't forget to add some nuts and beans to your meals.
4. Increase Your Probiotics Intake
Probiotics regulate immune functions and responses [7]. While there are many probiotics supplements on the market, you can have your daily intake of probiotics from food such as:
- Yogurt
- Miso
- Sauerkraut
- Kombucha
- Sour pickles
5. Drink Enough Water
Lots and lots of water. We are constantly reminded to drink water because water is crucial for the homeostasis of our bodies.
Hydration plays a vital role in maintaining a healthy immune system. Staying well hydrated increases lymphatic drainage [8]. Make sure you are drinking enough water per your body weight, and remember that coffee and alcohol do not replace water.
6. Get Active
The big three of any health-related advice are a healthy diet, water, and exercise. Firstly, exercise helps in managing stress, which in turn helps the immune system. Additionally, physical activity benefits the immune system on its own. It is recommended to do moderate-intensity physical exercises instead of high-intensity ones, since the latter can increase stress [9]. The best form of exercise for longevity is walking or light jogging, especially for seniors.
7. Get Some Sunshine
The sun stimulates the secretion of vitamin D in your body. Vitamin D is implicated in the immune system; it offers protective immunity against antimicrobial infections and upper respiratory tract infections [10].
Fifteen minutes of sunshine a day are enough to stimulate vitamin D secretion. If you don't live in a sunny place or prefer not to go out, you can always take vitamin D supplements.
8. Reduce Cigarettes And Alcohol Consumption
Excessive alcohol consumption and smoking lead to impairments in the immune system.
Smokers and alcoholics are at higher risk of developing pneumonia [11].
Alcohol interferes with the body's ability to defend against infection and hinders the recovery of tissue injury.
9. Wash Your Hands
While this might sound simple, it is crucial to avoid getting sick.
Wash your hands for at least 20 seconds and remember just because your hands are not visibly dirty, it doesn't mean that they are not full of germs.
How To Boost Your Immune System Naturally: Summing Up
As we become older, our immune system becomes weaker, and we become more prone to infections. Getting constantly sick is draining and tiring.
To help boost your immunity:
- Remember that your lifestyle affects your health.
- Maintain a healthy sleeping schedule as well as a healthy diet rich in nutrients and probiotics.
- Reduce your stress levels, stay hydrated, reduce your alcohol and tobacco consumption, and exercise regularly but lightly.
If you still find yourself getting sick too frequently and not healing properly, please get in touch with your health provider.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065627/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
[3] https://pubmed.ncbi.nlm.nih.gov/24274618/
[4] https://pubmed.ncbi.nlm.nih.gov/17513447/
[5] https://pubmed.ncbi.nlm.nih.gov/30200565/
[6] https://pubmed.ncbi.nlm.nih.gov/9701160/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
[8] https://ssihi.uci.edu/tip/hydration-for-immune-system/
[9] https://pubmed.ncbi.nlm.nih.gov/10893431/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
[11] https://journals.physiology.org/doi/full/10.1152/ajplung.00242.2015
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/
