There are different ways to boost your immune system and this is important because you can’t rely on your body alone to fight illnesses. Generally, the immune system of an average person does a great job in protecting the body from microorganisms that can cause diseases. There are germs and bacteria everywhere, and it’s the presence of your immune system that keeps you strong. But sometimes, your immune system can fail. This is why we usually look for the best way to boost the immune system.
There is a lot of advice everywhere on how to boost your immune system. There is a lot of information on the internet, different herbs in stores, and a lot of fruits and vegetables that you might have never even heard of. So, how do you boost your immune system?
You can strengthen your immune system with a healthy lifestyle, certain foods, drinks and herbs.
How to Boost Your Immune System
There are many healthy ways to improve the immune system, and adopting all of them can avoid even the smallest illnesses from affecting you. Although the immune system of a human is very complex and interconnected, there are still some health strategies such as the food and fruits we eat and what we drink, including certain herbs, which can enhance your immune system and give you the protection against microorganisms that you need.
You might wonder, ‘when is your immune system strongest?’ As you grow up and your body gains experience, especially when you fall sick, your immune system strengthens itself. But, we cannot depend on only this to boost the immune system.
The following are ways you can boost your immune system:
1. Adopt a Healthy Lifestyle
One of the most important ways to boost immune system is to adopt a healthy lifestyle. This is the first and the best step that you can start with when looking to improve your immune system. there are certain general health instructions that one should take to in order to ensure that your immune system works better and is strong enough to protect you from whatever is around you and your environment.
- Firstly, eat a lot of immune system booster foods. Vegetables, fruits, nuts and seeds strengthen your immune system because of their vitamins and minerals.
- Also, don’t smoke. Tobacco smoke affects one’s immune system defenses and it also increases the chance of a person getting bronchitis or pneumonia.
- Sleep well and avoid stress. Most people have a weakened immune system due to stress. When you are sleep-deprived or under a lot of stress, it suppresses the strength of your immune system.
- Avoid drinking alcohol. When you consume a lot of alcohol, you weaken your immune system and so it’s best to avoid drinking.
- Also, wash your hands and remain in a clean environment in order to avoid infections and diseases.
2. Watch Your Diet
A healthy immune system is highly dependent on what you eat and so the best way to boost the immune system is to eat healthily. Studies have shown that people who are malnourished are usually more susceptible to infections and diseases. You can easily boost your immune system with food. There are foods that boost your immune system as well as different drinks. They include cauliflower, carrots, egg yolks, cinnamon, mushrooms, kale, yogurt, wheat germ amongst others. It’s best to eat organic fruits and vegetables, that is, foods grown without any human-made or artificial additions like pesticides or fertilizers. They are usually vegetables because of the vitamins that they contain. There are also fruits that boost immune system like grapefruit, watermelon, citrus fruits, and many other fruits.
There are different minerals and vitamins that, when ignored, can affect the immune system of a person. The minerals include zinc, iron, folic acid, selenium and copper. The vitamins for immune system are vitamins E, C, B6 and A. if your current diet does not provide you with the right vitamins and minerals, then it’s best to change your eating habit. Also, if you don’t like vegetables, then you can replace them with mineral supplements and multivitamins.
There are also some drinks to boost the immune system like:
- Tomato juice.
- Orange and grapefruit smoothie.
- Beet, carrot, turmeric and ginger smoothie.
- Kale, tomato and celery smoothie
- Strawberry-Kiwi mint juice.
- An apple, carrot and orange smoothie.
- Pumpkin seed juice amongst others.
Immune boosting smoothies are usually great because they make it easier to boost the immune system naturally while making it sweeter. It’s also a good method for improving the immune system of a child.
3. Consume Certain Herbs
You can adopt ways to boost your immune system naturally through different herbs, spices and supplements. In a lot of stores, there are a lot of pills and herbs that claim to boost your immune system, and so when looking out for natural ways, you have to be careful what you consume.
There are different herbs to boost immune system like astragalus, angelica root, and ginger, garlic, a sweetener like honey, medicinal mushrooms like maitake or shiitake, Asian ginseng and any herb that contains antioxidants as well as antibacterial and anti-inflammatory features. It is also better to take organic herbs than non-organics.
4. Get a Lot of Sunlight
If you’re thinking of how to boost your immune system naturally, sunlight is also very helpful. Being exposed to the sun about thirty minutes without sunscreen will cause your body to produce vitamin B, which is good for boosting the immune system. This is why mothers always say that being exposed during winter can cause you to fall sick. During winter seasons, because of the feeble sunlight and therefore, low vitamin D, you’re more likely to contact a respiratory infection like influenza or a simple cold. Vitamin D is contained in very few foods and so the best source is from the sun.
5. Take Part in Regular Exercise
Exercising is very important for healthy living. Regular exercise is good for lowering blood pressure, enhancing cardiovascular health and maintaining a healthy body weight. Exercising regularly is also a great way of building muscle immune system. It does the same job that a good diet does in improving the immune system. Exercising also enhances the good circulation of blood and this helps the cells in the immune system work more efficiently. When it comes to ways to boost your immune system, HIIT, or High Intensity Interval Training is the best form of exercise to do.
So, it is advisable that everyone should exercise regularly, no matter how small, in order to boost the immune system.
6. Make Use of Probiotics
Probiotics and other supplements also fight against different diseases, especially respiratory and gastrointestinal illnesses, and so they are great for improving the immune system. Also, in both children and adults, fermented milk products are also advisable.
How to Boost Your Immune System Fast
This is a common question from those looking to improve the immune system. It is important to know how to boost your immune system fast, especially if you have not been paying it much attention. Seeing as the immune system is complicated, and eating four oranges one morning doesn’t mean that your immune system has been boosted permanently. Adopting a healthy lifestyle will go a long way in boosting your immune system. If you start early and you are consistent, you will be able to quickly boost your immune system. You cannot boost your immune system by taking a lot of multivitamins or mineral supplements at once. Just because you took a lot doesn’t mean that your immune system has been perfectly improved.
In order to boost your immune system fast, you can learn how to increase immunity home remedies. These are different remedies and recipes that you can try out at home to strengthen the immune system of you and your family. Natural home remedies can be used in your everyday life to improve your immune system and it is also ideal for the whole family.
1. Garlic Soup
The garlic herb is a great shield against bacteria, fungi and harmful microorganisms. It is also a powerful antioxidant, which means that apart from protecting you against common colds, it is also ideal for shielding one against cancer, heart diseases and diabetes when taken regularly. A study has shown that those who took garlic did not have as much colds as those who did not take a particular garlic supplement.
Garlic is an ideal herb to boost immune system, and garlic soup is a great way to improve your immune system. It is great because it blends different flavors together and allows the whole family to enjoy the soup and its health benefits.
2. Chicken Soup
Especially in the case of a cold or a flu, chicken soup is usually the best home remedy. This is because of its anti-inflammatory properties which include the carnosine compound. Taking a bowl of chicken vegetable soup with bone broth is the best way to enjoy the immune system boosting food.
Adding vegetables like carrots, garlic, celery, leeks, kale and other vegetables that will boost immunity is the best way to enjoy chicken soup. These vegetables contain vitamin C and other vitamins, plus antioxidant properties that will go a long way in improving the immune system.
Chicken soup shouldn’t be taken only when you’re sick, but you can take it regularly if you want to boost your immune system fast. All chicken soup recipes are immune-boosting recipes.
3. Lemon Ginger Tea
Lemon and Ginger- two immune system booster foods that go a long way when taken regularly. Lemon is a citrus fruit, which means that it is very rich in vitamin C as well as other vitamins. Because of this, it can strengthen immune system and fight against bacteria.
Ginger is also a very powerful antioxidant that also fights against harmful microorganisms and infection. When combined, you can make a delicious immune boosting lemon ginger tea. You can enjoy the cup of tea every day while strengthening your immune system.
4. Herbal Infusions
Different herbs that you can infuse in your everyday foods can improve your immune system and stop you from getting sick by preventing different symptoms. Herbs like Echinacea, which is a purple flower used for medicinal purposes; elderberry, a violet colored berry that has strong immune strengthen benefits and osha root, an herb that also boosts immunity. Brewing these herbs into tea and drinking them regularly will also boost your immune system.
Health and Wellness Tips for winter
How do you boost your immune system during the winter season where having a cold is very common? This winter, you can find out how to reset your immune system naturally in order to prevent coming down with a cold or the flu. There are different ways you can boost your immune system naturally during the winter months.
1. Eat Healthy with Herbs and Spices
Eating a balanced diet is one thing, but adding a dash of herbs or a sprinkle of spices to your food will go a long way in strengthening your immunity. Immune system booster foods like fruits, vegetables, nuts and seeds that are rich in vitamins A, Bs, C, D and E; as well as important minerals like zinc and selenium are ideal for improving your immune system and protecting you against cold. Herbs also have antibacterial properties that builds your immune system. All of these are what to eat to not get sick
2. Exercise Regularly
It’s hard to do this when it’s cold, but you don’t necessarily have to go hardcore. You could simply take a walk every morning for thirty minutes, or jump rope. Whatever you can do as a form of exercise will help you with building muscle immune system during the winter months.
3. Drink a Lot of Water
Drinking a lot of water will strengthen your immune system during the winter. Water cleanses our body by removing toxins and it is the best way to keep our bodies healthy. It also keeps us hydrated and this makes our immune system stronger.
4. Cut Back on Your Sugar Intake
Sugar is likely to lead to inflammations in the body and this usually leads to a cold or the flu especially during winter months. Cut back on the amount of sugar that you take or avoid sugar all together and replace it with fruits and foods to boost energy in order to strengthen your immune system during the winter and protect yourself from the cold.
5. Wash Your Hands
The best way to protect your health and immune system during the winter months is to wash your hands regularly. During winter months, the flu or common cold goes around, and so washing your hands regularly will protect you from infections.
6. Throat Immunity
It is also important to know how to improve throat immunity. Sore throat and throat infections are common during the winter months, and they can be extremely uncomfortable. You can improve throat immunity by eating yellow and green fresh vegetables, uncooked fruits, seeds and nuts. Also by drinking a lot of water, fruit juice and herbal tea.
Does Keto Boost Your Immune System?
The Keto diet is a popular and healthy diet which a lot of people have taken on. It differs from the typical American diet because it does not just focus on vegetables and salads alone. Instead, it makes use of fat as the source of calories rather than carbohydrates. When you’re on the Keto diet, your body transitions from depending on the glucose from carbohydrate. The body also doesn’t make use of carbs as the primary source of energy. It also helps the body burn a lot of fat and lose weight.
Because the Keto diet removes carbohydrates and promotes eating a lot of fat, the immune system is enhanced against different illnesses, starting with the flu. The Keto diet has been seen to improve the immune system in mice, and it also regulates blood sugar for those who have diabetes and improves the health of the heart.
The Keto diet is filled with a lot of immune system booster foods that help you maintain a robust immune system.
Eating wild or sea caught foods has a lot of health benefits, and it’s one of the main foods that one can eat when on a keto diet. They are free from carbohydrates and are rich in selenium, potassium and all the B vitamins. This is why they are very keto-friendly. Seafood like shellfish, crabs and mussels are rich in zinc, and zinc has been linked directly to improving a healthy immune system. Seafood also contains antioxidants which strengthen the immune system.
2. Low-Carbohydrate Vegetables
Vegetables like cabbage are also great for strengthening the immune system because they kill bacteria and prevent cancer. They also help with digestion. Eating a lot of cabbage is a very important health and wellness tip for winter. Another vegetable that is low in carbohydrates is mushroom. Mushrooms also have high levels of selenium which is ideal for immunity against the flu.
Organic cheese is also a perfect part of the keto diet because all types of cheese are high in fats and low in carbohydrates. Organic cheese also boosts the immune system, especially in older people. In the elderly, the immune system weakens as time goes by. This is why they are prone to different diseases because of bacteria cells that easily gain entrance. But cheese is a great immune system boost food because of the probiotic bacteria in cheese.
4. Meat and Poultry
When it comes to the keto diet, the staple foods are organic meat and poultry. They contain little to no carbohydrates and they are rich in different vitamins and minerals. Meat and poultry contains all the B vitamins, potassium and the immune system booster vitamins and minerals like selenium and zinc. When buying meat or poultry, go for those that are organic and grass-fed to benefit largely from all their vitamins and minerals.
5. Nuts and Seeds
Organic nuts and seeds are also a big part of the keto diet because they contain no carbohydrates and are very healthy. All nuts and seeds contain high levels of zinc, iron and all the B vitamins which have all been proven to be vitamins for immune system. Zinc improves the creation of white blood cells and this is the primary source of immunity in the body. Some of them also contain selenium and vitamin E, as well as other vitamins and minerals which strengthen the immune system.
Berries are rich in different phytonutrients, chemicals and flavonoids. All of these are plant-related nutrients that boost immunity in the body because of the antimicrobial features that they contain. Berries are an exception from a lot of fruits because fruits are usually high in carbohydrates. Berries, like blackberries, raspberries, blueberries and strawberries are low in carbohydrates and high in fiber. Berries also contain different immune-boosting vitamins and minerals.
Thus, Keto will boost your immune system as long as you are eating the right foods, especially those mentioned above. With the Keto diet, your everyday meals can be filled with immune-boosting foods.
Does Vitamin C Boost Your Immune System?
Vitamin C is also known as ascorbic acid. Vitamin C is one of the popular fruits that boost the immune system, but the body does not make vitamin C, and so we have to get it from what we eat every day.
Vitamin C has been linked to different benefits like repairing tissue in the body, improving the body’s ability to heal wounds, maintaining healthy teeth, bone, skin and cartilage. Vitamin C is also an antioxidant, which means that it cleanses the body and fights against different diseases like cancer and heart problems. Vitamin C has also been linked to reducing cold symptoms, although not directly fighting cold.
There are a lot of fruits and vegetables where you can get your vitamin C from. The most popular is the orange or orange juice which a lot of people drink to avoid colds. Apart from that, vitamin C can be gotten from different citrus fruits like grapefruit, lemon, lime, tangerine, mandarin and others. Vitamin C is also present in tomatoes, strawberries, potatoes, broccoli, kiwifruit, green bell peppers, red bell peppers, Brussels sprouts and many other vegetables.
These fruits and vegetables can be eaten either raw or cooked, although the vitamin C present can be lost when the food is stored for a long period of time or stored in a hot place.
Vitamin C will boost your immune system, as well as other vitamins like Vitamin B6 and Vitamin E. Vitamin B6 is found in chicken, tuna, salmon, green vegetables, chickpeas and other foods. They sustain the immune system.
Also, vitamin E is found in nuts, seeds and some vegetables like spinach. It fights against infections and is a powerful antioxidant.
This is why it is advisable to eat a lot of vegetables and fruits because they all contain one vitamin and mineral or the other that will boost your immune system and fight off diseases. Also, eating healthy must be a habit or lifestyle, not something that you do once in a while. If you do it once in a while, it won’t be effective against something as small as a cold.
The immune system is the most important defensive system of the body against illnesses and bacteria. Because of this, strengthening the immune system is important. There are germs flying all around, and so the immune system should be strong enough to fight against all these germs. In order to maintain a robust immune system, maintaining a healthy lifestyle should be your priority. You can also try out the keto diet as it is a great way to continually boost your immune system.