Are you trying to figure out the best ways to boost your immune system? Read this article for tips on getting more immune support.
People come into contact with an estimated 60,000 germs per day. Most of those germs aren’t harmful if you have a normal immune system, but some can make you sick.
You can’t prevent every possible illness or disease, but you can give your body immune support to better fend off the germs you come into contact with each day. The best way to boost your immunity is by keeping your body as strong and healthy as possible.
Check out these 10 tips for boosting your immune system.
- Minimize Processed Food
A diet heavy in processed foods can cause numerous health problems, including obesity, which decreases your immunity. Fried foods, excess sugar, and other processed foods can increase inflammation in the body, which can also increase health problems.
Focus on an overall healthy diet to keep your immune system strong. Enjoying occasional treats won’t throw off your immune system completely, but it’s important to limit those foods.
- Eat Immune-Boosting Foods
A diet full of whole, healthy foods helps you stay healthier overall, which can support your immunity. Work on increasing fruits and veggies, whole grains, and lean proteins in your diet.
Some specific foods might give you extra immune support. Vitamin C is often thought to support the immune system. Foods such as oranges, kiwi, strawberries, cantaloupe, and broccoli are naturally high in vitamin C.
Foods containing antioxidants can cut down on oxidative stress in the body, which may help support your immune system. Berries and spinach are high in antioxidants.
Garlic is another food that could help support your immune system. The allicin in garlic has immune-boosting properties.
Focus on eating a variety of whole foods. When choosing veggies, pick a variety of colors to diversify the nutrients in your diet.
Drinking plenty of water also helps keep your body healthy and strong.
Your body can’t fight off germs if it’s worn down and tired. Lack of sleep can also release stress hormones, which can suppress your immune system.
If you constantly feel tired or know that you don’t get enough sleep, rearrange your schedule to get in more sleep each night. Improve your sleeping conditions
For adults, the average amount of sleep necessary is between 7 and 9 hours each night. If you have difficulty getting enough sleep, talk to your doctor about help for sleep disorders or insomnia.
- Exercise Regularly
Exercise keeps you lean and helps you stay at a healthy weight, but it’s also an important part of immunity. Regular exercise makes your body strong and resilient, which can help it fight off germs. You also improve your circulation so the immune cells can spread throughout your body.
Exercise can also keep stress levels under control and keep your attitude positive. Both of those benefits can help your immune system work better.
How much exercise you get depends largely on your current physical condition and exercise routine. The recommended minimum for adults is 150 minutes weekly of aerobic activity at a moderate intensity level. You should also do muscle-strengthening workouts at least twice weekly.
- Reduce Stress Levels
A little stress is normal, but too much stress over long periods can harm the body. When your body responds to stress, it can suppress the immune system. This gives germs a chance to make you sick since your immune system isn’t at its peak.
When you’re stressed, you might also ignore other healthy habits, such as exercising and eating healthy. Some people use unhealthy methods of dealing with stress, such as smoking or drinking. Those habits can decrease your immunity even more.
If you feel constantly stressed, look for methods to reduce stress, such as removing the situations that cause you to feel that way. Choosing methods of handling stress, such as deep breathing, yoga, and meditation, can also help.
- Use Supplements
Certain supplements can help your immune system. If you’re deficient in vitamin D, you could be more susceptible to getting sick. You can take a supplement from a pharmacy in addition to spending some time in the sunshine.
Vitamin C supplements can also help increase your intake beyond what you get from food sources. Zinc, echinacea, and elderberry are other supplements that could give you an immunity boost.
- Take Prebiotics and Probiotics
Prebiotics and probiotics in your diet can give the healthy bacteria in your gut a boost. When you have a strong gut, your body is better able to fight off germs.
Some foods contain prebiotics and probiotics. Fermented foods, including yogurt and sauerkraut, are a good source of probiotics. You can also take a probiotic supplement.
- Eliminate Smoking and Reduce Drinking
Smoking can cause problems throughout your body, including your immune system. Smoking damages the immune system and throws it off the balance. Seeking help to quit smoking can help you improve your overall health and increase the strength of your immune system.
Excessive alcohol consumption can also hurt your immune system. Cut down on your alcohol consumption if you want to support your immunity.
- Reduce Infection Risks
Your daily habits can increase or decrease your chances of getting sick. Washing your hands regularly, especially after you’ve been in public and touched various surfaces, can get rid of germs. Use soap and warm water when available, spending a minimum of 20 seconds washing your hands.
Avoid touching your face as much as possible. When you rub your eyes, touch your nose, or touch other parts of your face, you’re spreading the germs on your hand to those areas, where they can easily enter the body.
- Take Care of Health Issues
Emphasizing your overall health includes taking care of any health issues you currently have. If you’ve been diagnosed with any type of medical condition, follow the treatment plan your doctor creates for you.
Regular checkups with your doctor can help you stay as healthy as possible. Those checkups also make it possible for your doctor to diagnose health issues early.
Get Immune Support
Giving your body immune support can help you fight off illnesses. A focus on improving your overall health can give your immune system a boost.
Explore our website for more ways to keep your body healthy.