How to boost your immune system naturally
How often you are infected with flu, cold or infection depends on how well your immune system is working.
Immunity as always has been an interesting trend in the google. But due to the pandemic of COVID-19, the craze of knowing about immunity is increased. It has become the most important trend to know how to boost your immune system naturally?
We must have to keep in mind that good immunity is always important for our body as it is the only defense mechanism of our body to fight infections. When any pathogenic particle-like virus, bacteria, fungi, protozoa, worms, or allergens enter our body, the action of the immune system starts to combat these pathogens and kill the targets. The cells of the immune act as a fighter the same as our soldiers do when any enemy enters into the border.
So, it is crucial to take essential measures to ensure your immune system is working well and are healthy enough to eradicate the pathogens before it causes havoc to your body.
Most people search for different supplements to boost the immune system but interestingly you need not be dependent on any supplements. There are a lot of ways through which you could improve your immunity.
So, finally, your answer about how to boost your immune system naturally is explained in this article.
Although there are many proven ways to boost your immune system. But, the ideas that are discussed here are the most crucial ways that anyone could easily follow and can be benefited to strengthen their immune system.
Some of the most interesting and essential ways to boost your immune system are discussed herein these topics.
Stay hydrated with sufficient water
Next after oxygen, water is the second most crucial demand for human needs. Our body is composed of 60% water.
The lungs consist of 83 % of water and 75 % of water is in the brain and heart. The kidneys contain 73 % and the skin is filled with 64 % water. The blood also contains 80 % and the plasma, one of the components of the blood is also composed of 90% water. Surprisingly our bone is also composed of 31 % water.
Water is essential for every organ system, from cells to tissues and vital organs. Water carries oxygen to the body cells which results in the proper functioning of the body system.
It is essential for every individual to consume a sufficient amount of water. This varies according to their age and gender.
An adult male should consume 3 liters and 2.2 liters of water must be consumed by an adult female approximately. However, all the amounts of water do not come directly from the fluids, some food also contains water.
When talking about immunity, water plays a key role as it flushes out the toxins from the body and also eliminates harmful bacteria and other infectious agents that could harm immune cells.
When there is inadequate water in the body, the toxins may build up and destroy the immune system.
Generally, diabetic and cardiac patients are recommended for regular exercise and exercise also helps in keeping the body weight in control.
Additionally, exercise can also contribute to a healthy immune system. Exercise helps in good circulation of the blood, that allows immune cells to move freely throughout the body and help in flushing toxins out of the lungs and airways that may lower the chance of getting cold, flu, or other illness.
Several studies have shown that 30 minutes of moderate exercise keeps a man healthy, energetic, and reduces the chance of getting sick.
Get an adequate amount of sleep
Good sleep at night helps the immune system and strengthens immunity. Studies suggest that people who lack adequate sleep are more prone to get sick after being exposed to infection.
Most of the studies recommend that the optimal amount of 6 to 8 hours of sleep is important for the proper functioning of the immune system.
During sleep, the immune system releases cytokines, a protein that helps fight infections and inflammations.
Sleep deprivation decreases the production of cytokines. So, it is important to get an adequate amount of sleep when you have an infection or inflammation.
Manage your stress
According to several studies, it has been shown that chronic stress can be vulnerable to infections.
Being stress suppresses the immune system which will make you more susceptible to illness including colds, flu, or COVID-19. So it is important to manage your stress level.
You can manage your stress level through breathing, exercise, meditation, yoga, etc.
Vitamins & minerals to boost your immune system
Maintaining a healthy immune system requires an adequate intake of vitamins and minerals.
Why depend on supplements if you can get enough of them through your diet? It is important to have a balanced diet with an adequate amount of vitamins and minerals.
Vitamins and minerals are important for strengthening the immune system and the good news is that you could get plenty of them through your diet.
Some common vitamins and minerals along with their sources that are important for the immune system are discussed here
Vitamin A – Dark leafy vegetables, dark-colored fruits, egg yolk, dairy products such as butter, cream, and cheese, fish, liver, and beef
Vitamin D – Mushroom, milk, and milk products such as cheese, yogurt, butter, and cream, egg, liver, and fish
Vitamin E – Soy, coconut, nuts, avocados, vegetable oils, whole grains, papaya, blackberries, mango, liver, and fish
Vitamin C – Oranges, citrus fruits, grapefruits, cabbage, cauliflower, tomatoes, spinach, kiwi, chili peppers, papaya, guava, lychee, broccoli, and strawberries
Vitamin B9 (Folic acid) – Fresh foods, leafy vegetables, spinach, pasta, bread, cereals, oranges, banana, melons, legumes, tomato juice, citrus, mushroom peas, liver, and eggs
Vitamin B6 (Pyridoxine) – Banana, nuts, avocado, legumes, baked potato with skins, poultry, and cooked skinless chicken breast
Zinc – Beans, nuts, whole grains, some fortified cereals, dairy products, poultry, red meat, and seafood
Selenium – Fortified bread, grain products, Brazil nuts, beef, tuna, and poultry
Iron – Legumes, nuts, seeds, cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflowers, dried fruit, meat, poultry, fish, and shellfish
Food that boost immune system
Garlic / Ginger / Turmeric / Almonds / Yogurts / Papaya / Spinach / Citrus fruits / Papaya / Green Tea / Poultry
Immune system booster foods
If you are interested to strengthen your immune system, visit your local grocery store and plan your meals to include some of the powerful immune booster food that is mentioned here
Garlic has been used for ages for medicinal and food purposes. Garlic provides a variety of health benefits including reducing cardiac risk, improve mental health, and also enhance immune function. Garlic contains a compound called alliin which turns into allicin when crushed or chewed. Allicin is a sulfur-containing compound that helps Garlic to improve the immune system.
Ginger is another ingredient that decreases inflammation. Use of ginger may also aid in decreasing chronic pain, reducing sore throat and are believed to have cholesterol-lowering properties.
Turmeric has also been used for ages and acts as an immune booster ingredients.
Almonds are loaded with vitamin E and Vitamin C which acts as an antioxidant and help in improving the immune system.
Yogurt is a source of Vitamin D that helps in regulating the immune system.
Papaya contains vitamin C which helps in boosting the immune system.
Spinach is loaded with vitamin c and antioxidants that increase the ability of the immune system to fight infections.
Citrus fruit includes oranges, lemons, grapefruits, limes, which are high in vitamin c that increases the production of WBC to fight the infections.
Green tea contains antioxidants that enhance immune function.
Poultry such as chicken and turkey are rich in Vitamin B6. The soup of chicken may decrease inflammation that could lower the symptoms of a cold.
The immune system against coronavirus
COVID-19, a respiratory illness caused by the coronavirus is generally transmitted from one person to another person through droplets generated when an infected person coughs, sneezes, or exhales
The symptoms of COVID-19 are fever, dry coughing, and shortness of breath with complications that includes cardiac loss, septic shock, human pathology, intense kidney loss, and multi-organ failure.
In the case of Covid-19, you can follow the above-discussed ways to boost your immune system so that in case if you get the virus inside your body, they won’t harm much because of your healthy immune system.
To date, no studies support the use of any supplements that are found to be effective against COVID-19
So far, It is recommended to follow social distancing norms, use masks, avoid crowded places, frequently hand wash, and use sanitizers to prevent getting an infection caused by a coronavirus.
Disclaimer – The ways how to boost the immune system naturally explained here are enough to boost your immune system. However, currently, no diet or supplements are proven to limit or hold the spread of infections to date. They will only help you out to improve your immune system that will help fight toxins once the toxin enters your body