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10 Ways to Boost Immunity

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The immune system acts as our body’s first line of defense against any ailments. It is a complex large network of organs, proteins (antibodies), white blood cells, and chemicals that work in collaboration to protect our body from foreign invaders (such as bacteria, viruses, fungi, and parasites) that could lead to infections, diseases, and illnesses. A strong immune system can reduce one’s risk of falling sick. However, it is not so powerful as one can still have allergies and suffer from other autoimmune conditions. [1, 2]

Different factors play a role in regulating the immune system to keep it in balance. The immune system cannot always be fully charged, its health and functioning could break down. This means the immune system should be nurtured. If one’s immune system is weakened or not functioning well enough to keep the body healthy, the good news is there are multiple ways to support and boost the immune system.

Here one can explore 10 effective ways to increase your immunity power, all of which can be easily included within their usual routine. The upcoming list is not exhaustive, but these ways are widely accepted as best for maintaining a healthy immune system that could fight infections as well as defend the body against chronic illnesses like liver disease, heart disease, and type 2 diabetes. [1, 2, 3]

  1. Work Out Regularly
    Daily moderate levels of physical activity can help boost blood circulation. With better blood flow, the white blood cells (immune cells) and other infection-fighting cells could quickly move to the infection site and heal the body, thereby enhancing and extending periods of immunity. As per some research studies, the immune system can experience physiological changes while an individual exercises. Not only strengthening the body, but daily workouts can also help a person deal with stress by releasing endorphins that help combat cortisol levels in the body- the stress hormones and help make a person feel happier. Thus, both physical and mental health stays in good health. [1, 3, 4]
  2. Sleep Well
    Immunity and sleep are inextricably connected. Studies have found that the chances of people coming down with any infection like catching a cold is affected by their sleep hours. Insufficient sleep could raise cortisol levels in the body which impairs the immune system. Therefore, a proper full night’s sleep is essential to replenish the infection-fighting cells and proteins that help rejuvenate the body and boost immunity. [1, 2]
  3. Control the Stress Levels
    Chronic stress can cause inflammation in the body and suppress the body’s normal immune responses. That’s because of the increased production of cortisol and cytokines that triggers inflammation and the reduced number of leukocytes. Additionally, stressed individuals would probably not take enough sleep and eat well, so they might neglect other healthy habits that improve immunity as well. Thankfully, people can try reducing stress through various ways including exercises, yoga or meditation, practicing mindfulness, or taking help from a therapist/counselor (when self-management of stress is not helpful). [2, 3]
  4. Keep Body Well-Hydrated
    Lymph that transports infection-fighting immune cells in the entire body is mostly composed of water. This means dehydration could slow down the lymph flow and lead to issues with the immune system. Therefore, it is important to have adequate water daily and limit intake of immune-suppressing drinks such as sugary drinks or beverages. [1]
  5. Sustain a Healthy, Nutritious Diet
    Diet must not include toxic/commercial foods like those having food additives, colors, preservatives, and flavors as these only weaken the immune system. If there is a prolonged or excessive intake of refined sugars and highly processed foods, people could develop infections and chronic illnesses as a result of this. Therefore, it is always recommended to have a nutritious, immune-boosting diet containing fresh fruits, vegetables, whole grains, pulses and lentils, healthy fats, and low-fat dairy products. These are great sources of essential proteins, fats, vitamins (A, C, B6, B12, and E), and minerals (like folate, zinc, selenium, copper, and iron)- all contributing to a healthy immune system. Fermented foods such as Kimchi, natural yogurt, sauerkraut, and miso are beneficial as it supports good gut health and helps establish a strong immune system. [1, 2, 4]
  6. Practice Deep Breathing
    Daily practicing a simple act of slow, controlled breathing from the diaphragm can be a terrific help to lower cortisol levels in the body, reduce blood pressure, and improve arterial blood and lymph flow. Lower cortisol means reduced stress and inflammation while improved blood circulation could help get those T cells (immune cells) to be wherever they are needed, thus increasing immunity power. [2,3]
  7. Maintain Good Hygiene
    Most infections develop because of getting in contact with contaminated surfaces. If one practices daily good hygiene, the possibility of infections can be significantly reduced because of increased immunity. Therefore, one must take into habit proper frequent washing of hands, before eating and using an antimicrobial soap in running warm water for at least 20 seconds. After a workout, washing hands and taking shower are also important as sweat can be a good breeding ground for bacteria. Other hygiene habits include trimming nails to keep them clean, daily brushing teeth twice, and many more.[3, 4]
  8. Resist Smoking and Excessive Alcohol Consumption
    Excessive smoking of tobacco and daily or excess intake of alcohol can interfere with immune function and increase the risk of having infections. Alcohol and tobacco act as toxins for the body and result in weakened immune systems. [1, 3, 4]
  9. Laugh Out More
    Laughing is known as the best health medicine and therefore a great way to boost immunity as well as mental health. [4]
  10. Wisely Choose the Health Supplements
    Although there is strong evidence suggesting that bodies absorb nutrients and vitamins from foods more easily than supplements, some times of the year it is important to add health supplements to the diet. Dietary supplements are like a top-up on essential vitamins and minerals which a person is not able to get enough of through diet.

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Try out everyday supplements like VitaPost Immune Support and Immune Complex capsules to support a healthy immune system. Immune Support is composed of advanced botanical extracts including Arabinogalactan and Beta-glucans and antioxidants like Green tea, Quercitin, and Vitamins C and E. Immune Complex takes a multi-layer approach to nutrition. It contains Elderberry and Echinacea, essential vitamins, probiotics, and zinc. [3, 5, 6]

References

  1. https://www.truemeds.in/blog/10-ways-to-increase-immunity-power
    https://www.riversidemedicalclinic.com/10-ways-to-boost-your-immune-system/
  2. https://beevitalpropolis.com/10-ways-to-boost-your-immune-system/
  3. https://www.daburchyawanprash.com/how-to-increase-immunity.aspx
  4. https://www.immunesupport.net
  5. https://www.immunecomplex.us

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