How to strengthen your immune system

How to strengthen your immune system

Do you know how to strengthen your immune system & boost naturally.

Do you know that you actually touch many different surfaces every 30 minutes and the average person touches your face 2-5 times per minute? 

Until you calm yourself down at home and come into contact with the outside world, it is unrealistic to believe that you can completely avoid the arrival of infectious viruses like the flu.

You can come in contact with the flu virus but won’t get sick.

Many researchers found that when they infected 17 healthy people with the flu, only half of them became ill. The other half felt perfectly fine. Interestingly, the researchers also found that all subjects confirmed the immune response, regardless of whether they felt ill or not.

In the symptomatic group, the immune response included antiviral and inflammatory responses like the sniffles, fever, coughing, and sneezing that were related to the oxidative stress induced by the virus.

In addition, they showed elevated expression of genes that came from antioxidants as well as the activation of immune cells that fight viruses.

Therefore, you can greatly lower your risk of coming down with a flu by boosting your immune system.

The key is to change your daily lifestyle habits.

If you want to join the category of people who rarely fall ill, start including the strategies listed below:

1. Optimize  your Vitamin D

How to strengthen your immune system
Optimize your Vitamin D

If you are deficient in vitamin D, your immune system will not be active to do its job. Many studies have shown that the higher your vitamin D level, the lower the risk of contracting a cold, flu, and other respiratory tract infections.

Sun exposure is the best way to increase your vitamin D levels, but is more difficult for people living in the Northern Hemisphere, especially in the fall and winter. 

The optimal level of vitamin D is 50–80 mg / mL which can be determined by a simple blood test.

If you do not get regular sunlight, then the next best option is to take a supplement. Most people require a daily dose of 5,000 to 8,000 IU to achieve optimal levels.

2. Exercise regularly

How to strengthen your immune system
Exercise Regularly

Studies have clearly shown that if you have an active lifestyle and if your vitamin D level is optimized, your chances of getting the flu decrease quite dramatically.

Researchers noted that each round of exercise may increase the proliferation of immune cells in your blood. 

These cells work to neutralize the pathogens throughout your body. The better these cells are, the more effective your immune system is against viruses and bacteria. 

3. Maintain a healthy bowel

How to strengthen your immune system
Healthy Bowl Movement

Your gut flora plays a major role in the health of your immune system. There are about 500 species of bacteria, weighing more than three pounds that live in your digestive system.

This so-called gut flora contains both beneficial and harmful bacteria. Therefore, it is important to maintain a healthy balance between the two.

When bad bacteria are over expressed and there are not enough good bacteria, your immunity declines and you are more likely to get a cold and flu.

The following are some of the factors that pose the greatest risk to your healthy intestinal flora:

  • Low in dietary fiber and high in sugar and refined carbohydrates.
  • Antibiotic use.
  • Excessive alcohol use.
  • Herbicides and pesticides in foods can destroy your healthy bacteria in the intestine.
  • Genetically modified foods can alter your gut flora.

4. Make sure you are not deficient in zinc

How to strengthen your immune system
Zinc Rich Food Sources

Zinc is an essential trace mineral that is important for the normal functioning of the immune system. 

It is important for proper T cell and natural killer cell function as well as lymphocyte activity. It helps to produce antibodies directly to help fight infection.

There is a shortage of zinc in the general population. As there is no storage of zinc in the body, it is important to get sufficient amount of zinc from your diet every day. 

Additionally, zinc levels may decrease in people who drink alcohol regularly because ethanol present in alcohol reduces zinc absorption and increases its excretion.

The usual supplementation is about 15–30 mg daily in men and 10–20 mg in women. You can temporarily use more zinc to correct a deficiency. However, for prolonged supplementation, you should balance it with copper (1-3 mg) to prevent mineral imbalance.

Researchers found that zinc supplementation significantly reduced the incidence of infection in older adults and improved their immune function.

5. Eat more foods that are immunity boosters

How to strengthen your immune system
Immunity Boosting Foods
  • Specific chemicals in cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, collard greens, mustard greens, bok choy, Brussels sprouts, and turnip have a chemical called sulfur fen on a set of antioxidant genes and enzymes in the cells.
  • Garlic, onion, and ginger contain compounds that increase immune function.
  • Green tea contains about 40% Polyphenols by weight and is the most powerful of all teas. Studies show that green tea contains a compound called catechin, which supports a strong immune system.
  • Berries are very high in antioxidants and contain compounds that promote natural immunity.

6. Get enough sleep

How to strengthen your immune system
Sleep is boost your immune system

Research on the effects of sleep deprivation on the immune system found that short-term loss of sleep also has a significant impact on how the immune system functions.

One reason is that the immune system is so closely associated with sleep that certain disease-fighting substances are released during sleep. 

The body needs these hormones, proteins and chemicals to fight disease and infection. Lack of sleep, therefore, reduces the availability of these substances and increases susceptibility to attacks by viruses and bacteria. 

You can also become ill for a long time because the body lacks resources which is making you sick. Adults usually need 7-8 hours of sleep a night while children and teens need 9–11 hours of sleep.

7. Learn to deal with stress effectively

How to strengthen your immune system
Learn to deal with stress

Stress has a major effect in the functioning of your immune system, which is why you are more likely to get sick when you are under a lot of stress. 

So take time to de-stress and relax using stress management tools such as exercise, meditation, massage and social support.

8. Be optimistic

How to strengthen your immune system
Be Optimistic

Your mindset has a great impact on your physical health. Study after study continues this.

A sunny approach will not only help protect your body from stresses, which can cause serious illnesses like heart disease, but it can also help boost your immune system’s ability to fight against colds and flu.

Many studies support the belief that people with an upbeat and positive attitude tend to be healthier and enjoy a longer life than those who are depressed and creepy about the future.

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