In general, your immune system does an incredible job defending you against disease-causing microorganisms. However, sometimes it can fail, causing a virus or a germ attack to make you sick. But it is possible to intervene and stop this process, boosting your immune system. How? Well, consuming certain foods and making certain lifestyle changes can help achieve a near-perfect immune system. Let’s take a look at top 10 ways you can boost your immune system.
1. Take On Healthy-Living Strategies
The first and most important thing to do is choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take towards naturally keeping your immune system functioning without a hitch. Every organ in your body, as well as your immune system, operates better when protected against environmental beatings and strengthened by healthy-living strategies like:
- Eating a diet rich in whole grains, veggies, fruits, and low in saturated fat
- Avoiding habits such as smoking and excess drinking
- Exercising regularly
- Maintaining a healthy weight
- Getting sufficient sleep
- Taking appropriate steps to avoid infections, such as cooking meats thoroughly and washing your hands frequently
- Getting regular medical screenings for people in your risk and age category
2. Eat Citrus Fruits
Vitamin C is an antioxidant that helps build up your immune system. Vitamin C is believed to boost the production of white blood cells, which are important for fighting infections. Popular citrus fruits include:
3. Pay Attention To Your Diet
Evidence suggests that numerous micronutrient deficiencies – for instance selenium, zinc, iron, folic acid, vitamins A, B6, C, and E – change immune reactions in animals, as measured in the test tube. So what to do if your diet is not sufficient in micronutrients? In that case you should turn towards vitamin supplements. Taking a daily mineral and multivitamin supplement brings numerous health benefits of many types, including immune-system boosting effects.
4. Include More Probiotics
Since leaky gut is a major cause of food sensitivities, immune imbalance and autoimmune disease or a deteriorated immune system, it is essential to eat probiotic foods and take supplements. Probiotics are basically good bacteria that help you digest nutrients that enhance your colon detoxification and thus support your immune system.
Research published in Critical Reviews in Food Science and Nutrition show that probiotic organisms may prompt various cytokine responses. Probiotics supplementation in infancy could help prevent immune-related diseases by enhancing the gut mucosal immune system and boosting the amount of cytokine-producing cells and immunoglobulin cells in the intestines.
5. Get Your dose of Vitamin D
Vitamin D can modulate adaptive and innate immune responses, and a deficiency in vitamin D is associated with increased autoimmunity along with an increased risk of infection. Studies suggest that vitamin D works to retain tolerance and promotes protective immunity. Other studies show the link between lower vitamin D levels and increased infection.