Hi Everyone!! This article will share How To Boost Immune System naturally and quickly.
It is very important to maintain a healthy immune system as it does a remarkable job of defending our body against viruses, bacteria, and other pathogens. Though we follow various precautionary measures such as washing our hands frequently and avoiding those who may be sick but at the time it is important to strengthen our immune system to fight against the pathogens. Below are mentioned certain immunity-booster tips that can help you stay healthy and strong.
How To Boost Immune System
1. Choose A Healthy Lifestyle
The first way to boost the immune system is to adopt a healthy lifestyle. This will help in keeping your immune system strong and healthy in a natural way. Make sure to follow the following the healthy practices in life:
- Eat a balanced, healthy diet
- Get adequate sleep
- Exercise regularly
- Maintain a healthy weight
- Don’t smoke
- Try to reduce your stress levels
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2. Stay Active
One of the pillars of healthy living is staying active or doing exercise regularly. It not only helps in maintaining body weight, blood pressure, improving heart health but it also helps to boost the immune system naturally. Doing exercise on a regular basis helps to promote good circulation and cause the body’s antibodies and white blood cells to circulate more rapidly and freely and do their job efficiently.
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3. Diet & Immune System
Our immune system is in the gut so, if it is healthy we will be able to fight against the infections and if not we become more susceptible to infections. It is seen that people who are malnourished are more susceptible to infections and this is because of the fact that their immune system is not healthy and so is not able to fight against pathogens.
Make sure to have a balanced diet – a diet which contains proteins, carbohydrates, fats, etc. in proper amounts. Include fruits, vegetables, whole grains, fermented foods such as yogurt in your diet as these help to build up the good bacteria in the gut thereby supporting a healthy gut and immune system.
Having a diet which is low in fats but having high vitamin content may help to give the immune system a boost. This is because of the fact that oil may impair white cell function and may alter the gut microbiota which aids in immunity.
It is important to keep your weight in check as obesity has been linked to various infections. Go for plant-based, rich in fiber diets which help in weight-loss and are linked to improved immunity.
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4. Stress & Immune Function
Next on the list of learning how to boost the immune system is to stay on top of stress. We all know that there is a strong relationship between our mind and body. So, our immune system and mental health and closely linked to each other. When our body experiences severe physical or mental stress, it produces stress hormones that suppress our immune system.
I understand that it is not possible to avoid stress completely in your life however, you can manage it in a better way by adopting certain strategies. Follow daily exercise routine and do meditation to manage your stress levels.
5. Get Adequate Sleep
There is a close link between our immune system and sleep. Our body requires proper sleep to recharge itself and if you are sleep-deprived then, your immune system will get suppressed. This is because when we are sleep-deprived, our body churns out stress hormones like cortisol that will help to keep us awake and alert thereby suppressing our immune system and developing the risk for serious health problems like obesity, heart disease, etc.
If you are well-rested then, it will help to improve the function of white blood cells thereby making you less susceptible to diseases like respiratory infections, cold and the flu. Take 7-9 hours of sleep and practice good sleep hygiene which means going to the bed and waking up at the same time every day even on weekends. Before bedtime, try to establish a relaxing routine such as taking a warm bath, enjoying relaxing music, etc. that can help to sleep more easily.
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6. Multivitamins, Minerals May Help
Certain fruits and vegetables contain vitamins such as vitamin C and vitamin E and nutrients like beta-carotene that help to boost the immune system. Plant-based foods also contain antioxidants that help in reducing oxidative stress. Other minerals like zinc, magnesium and selenium are required for the proper functioning of the immune system and are also critical for the function of many enzyme reactions in the body. If you find that your diet is not containing these vitamins and nutrients then, you can ask your doctor for a multivitamin to ensure that you are meeting at least your daily minimum requirement.
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7. Avoid Smoking
Smoking is injurious to health and people who smoke are at increased risk of diseases like stroke, lung cancer, asthma, etc. nicotine is a dangerous substance that suppresses the immune system so, adopt different strategies to quit smoking.
8. Frequent Handwashing
One of the simple and effective ways to prevent the spread of infections like flu, cold, etc. is to wash your hands frequently at least once in three hours. When a person comes in contact with an infected person, some germs get easily transferred and these germs further get a transfer from your hands to your nose, eyes, and mouth, if you touch them and can make you sick. So, make sure to wash your hands with anti-bacterial soap properly at least for 20 seconds. Use hand sanitizer at least 60% alcohol for times when you don’t have access to soap and water to get protection against microorganisms.
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So, these were some ways to boost the immune system naturally and quickly.
How To Boost Immune System
This article shares How To Boost Immune System naturally. A healthy immune system does an amazing job of defending our body against pathogens