How to Boost your Immune System Quickly and Naturally
While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Here are some tips to strengthen your immunity naturally:
- Get Enough Sleep – Sleep and immunity are closely tied. Inadequate or poor-quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
- Eat more whole plant foods – Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. Fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
- Eat more healthy fats – Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses
- Eat more fermented foods or take probiotic supplements – Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
- Limit added sugars – Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick. You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
- Do moderate exercise – Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
- Stay hydrated – 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. Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
- Manage your stress levels – Long-term stress promotes inflammation, as well as imbalances in immune cell function. Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
- Take supplements – You can make several lifestyle and dietary changes today to strengthen your immune system. There are many supplements in the market that can boost your immune system. One of the most effective supplements that we use is the RPG Aloe. Aloe vera have transcended the ages since the time of the Egyptians, earning it the name “Plant of Immortality”. This product is different from typical aloe vera in that this is Organic Aloe Vera Inner Leaf. It helps the body’s production of STEM CELLS by over 300%.
If you’re looking for ways to help boost your immune system, consider keeping up with the lifestyle habits above. If you need help, the Thermography Center of Dallas is incredible.