A strong immune system is a very important feature of a healthy body and mind. A person with a robust immune system will be well protected from all kinds of disease-causing bacteria and pathogens. However, bolstering your immunity is no mean feat. It requires serious commitment to a healthy diet and lifestyle, which requires consistent efforts over a period of time. These dietary and lifestyle changes are likely to build your body’s natural defenses and assist you in fighting off harmful germs and organisms that make you ill. So what are the daily habits that you can incorporate to boost your immune system? Let’s find out.
How To Boost Your Immune System?
If you have a weak immune system, you are more prone to falling sick as germs and pathogens can easily cross the ‘defense barrier’ and enter your system to make you fall sick. It is then perhaps more important than ever that you figure out how to intervene in this process and boost your immune system. Boosting your immunity is definitely an alluring idea but it is far easier said than done. Firstly the immune system is not a single organ or entity. It is exactly what its name implies- a system. For the immune system to work efficiently, there has to be proper balance and harmony in the body. And the best way to do so is by coming up with healthy-living strategies, some of which are mentioned below.
Opt For A Plant-based Diet
While we are not advocating you to completely go off meat and poultry, we would however like to emphasize the benefits of following a plant-based diet. Plant-based foods are rich in fiber, which acts as nourishment to the gut microbiome - a community of ‘good bacteria’ that resides in your gut. A robust gut microbiome determines a healthy immune system. It also helps keep away harmful pathogens from entering your body via the digestive tract. Moreover, whole plant foods like fresh vegetables, fruits, seeds, nuts, and legumes consist of various nutrients and antioxidants that reduce inflammation by combating unstable compounds called free radicals. This may further reduce the risk of diseases like chronic heart ailments, diabetes and even cancer.
Alter Your Sleep Cycle
Sleep acts as the perfect immunity booster. Research shows that insufficient or poor quality sleep makes you more prone to falling sick. In most cases, patients are advised to rest it out and sleep more in order to strengthen their natural immunity. The more you sleep, the faster you’ll build your immune system to fight the bacteria causing the illness. That is why it is important to inculcate healthy sleeping habits such as limiting screen time before hitting the bed, sleeping in a completely dark room, or listening to soothing music, among other things.
Undertake A Moderate Exercise Routine
Research has shown that dedicating 30 to 45 minutes in a day to moderate exercise will give the immune system the boost it needs. Furthermore, exercising regularly reduces inflammation in the body and revives the immune cells productively.
Drink A Lot Of Water
While keeping yourself hydrated at all times will not protect you from germs and pathogens, preventing dehydration will ensure you have optimal health. Dehydration can cause several issues such as headaches and impede your physical strength, mood, concentration, digestion and heart and kidney function. These health complications will further make you more prone to illnesses. Ideally, you should drink 8-12 glasses of water everyday to avoid dehydration. This will indirectly strengthen your immune system.
Manage Stress
According to research, long-term stress causes the cortisol hormone to rise to unprecedented levels, which may further lead to chronic physical and mental ailments. When cortisol levels are high, they essentially hamper the immune system and stop it from doing its job of protecting the body against any kind of possible threat from germs or bacteria. In today’s day and age, it is almost impossible to avoid stress in life so devising stress-reduction techniques is the way to go! You can meditate, pick up a hobby, undertake music or art therapy to cope with stress. Practicing it over time will help you manage stress better.
Other Ways
Apart from these, there are a lot of people who are deficient in certain essential vitamins like Vitamin C and D that play an important role in preventing the body from catching infections. If you aren’t receiving your daily dose of essential micronutrients from the food you eat, you can take supplements to boost your immune system. Wellbeing Nutrition’s Daily Greens is a multivitamin from 39 farm-fresh greens, veggies, fruits, and antioxidant-rich superfoods. It will help you replenish your nutrient requirements. Enjoy a glass of this delicious drink to get your daily dose of vitamins!
Furthermore, you can make use of essential oils like eucalyptus and tea tree oils to protect your body against infection from viruses. These essential oils are known for their antiviral properties. To improve sleep, you can also use lavender essential oil, as studies show its efficacy in easing anxiety and managing stress. All these indirectly contribute in strengthening your immune system.
References:
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- Serafini M, Peluso I. Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans. Curr Pharm Des. 2016;22(44):6701-6715. doi: 10.2174/1381612823666161123094235. PMID: 27881064; PMCID: PMC5427773. (https://pubmed.ncbi.nlm.nih.gov/27881064/)
- Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/)
- Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922. (https://pubmed.ncbi.nlm.nih.gov/26477922/)
- Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/)
- Segerstrom SC, Miller GE. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychol Bull. 2004;130(4):601-630. doi:10.1037/0033-2909.130.4.601. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/)
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