Do you want to know some of the best, science-backed methods for improving your immune system? Luckily, there are many personal choices you can make to improve your immune health while helping ward off pesky viruses and bacteria. By using these five tips, you can naturally and effectively improve your immunity.
- Eat nutrient-dense foods.
The quality of food you’re ingesting can help your body ward off potential sickness. Eating foods rich in vitamins and minerals can give you an extra immune boost. Focus on eating fruits and vegetables to increase your intake of antioxidants, which help reduce cell damage. These antioxidants reportedly decrease inflammation in the body which is attributed to many auto-immune disorders. In addition to powerful antioxidants, whole foods typically contain more vitamins. For example, citrus fruits contain lots of vitamin C, spinach contains vitamin E, and whole potatoes contain vitamin B6. All of these vitamins work to support your body’s cellular function and to create a healthier immune response.
You should also work to cut down your consumption of added sugars, unhealthy fats (particularly saturated fats and trans fats), and overly processed foods. These foods don’t add a substantial amount of nutritional benefit to your diet. Last but not least, be sure to drink enough water. The amount varies per person, but studies show that men should drink about 15.5 cups per day, and women should drink about 11.5 cups per day. When you’re properly hydrated your body can function at its optimal level.
- Manage stress levels.
You’ve probably heard before that stress is bad for you. Stress isn’t only bad for your mental health, it’s unhealthy for your entire body. If you’re experiencing stress continuously, it’s called chronic stress. What might be considered chronic stress is somewhat subjective because everyone has different thresholds for common stressors. However, any long-term exposure to stress reduces your ability to fight off infection. To help manage your stress, Harvard Medical School recommends you incorporate breathing techniques, progressive muscle relaxation, and meditation every day.
- Consider taking high-quality supplements.
The most obvious supplement people tend to add to their diet is a multi-vitamin, which helps ensure proper consumption of recommended daily allowances for vitamins and minerals. This basically works as an “insurance plan,” given that many people experience nutrient gaps in their diets. But, if you’re looking for a supplement made specifically with immune-boosting benefits, consider the supplement, Immune Boost, from Dr. Danielle, a licensed physician, naturopath, and biochemist. This supplement contains natural immune boosters like adaptogenic mushrooms, and Dr. Danielle created it based on years of traditional Chinese medicine, in which mushrooms are used for overall health. The 8-mushroom complex in Immune Boost was specifically chosen for its powerful benefits to the immune system. And, in addition to supporting immune system function, it may also help boost your energy levels and cognition. It’s one of the best ways to keep your immune system strong.
- Catch some zzz’s.
Sleep is vital to your immune function. It’s recommended that adults get at least seven hours of sleep per night. However, this number may vary depending on your age and other factors. It’s worth noting that you must get quality sleep each night so that your body can perform properly. Sleep deprivation can weaken your immune system, increase fatigue, and cause irritable mood swings. The major takeaway is that you should find ways to develop a sleep routine to ensure that you get enough sleep every night.
- Go exercise.
Finally, if you’re not already incorporating regular exercise into your daily routine, it’s time to start. Exercise is shown to release stress and help your white blood cells fight illnesses. There are many ways to add moderate-intensity exercise into your life. For instance, jogging, paddleboarding, lifting weights, golfing, yoga, and walks in nature are all good options. The important thing is to work in about 30 minutes or more of physical activity each day so you can reap the immune-boosting rewards.
You can have a strong immune system if you incorporate all of these lifestyle choices. These everyday commitments, like eating a balanced diet, managing stress, taking supplements, exercising, and getting quality sleep will all have a beneficial effect on your immune system. Once you’ve laid down the groundwork for your new and improved immune function, you can continue living a happy, healthy life.