5 Tips to Boost Your Immune System
Your immune system can be your best friend or your worst enemy, depending on how you care for it. Here are five tips to help you keep your immune system strong so that it can fight off viruses and bacteria, letting you live and work normally day after day. Let’s dive in!
1) Get Moving
Exercise may not sound like it has much of a direct connection with your immune system, but regular physical activity boosts several immune system functions and can help make sure that you’re less likely to get sick. Even if you’re feeling run down or under-the-weather, getting your heart rate up for at least 20 minutes a day can significantly improve how quickly your body will respond to colds and flu viruses. Exercise also helps decrease stress levels, which can suppress immune function. To boost your immune system during cold and flu season, get moving—it really is one of the best foods for your immune system! A protein found in strawberries called Activin A, combined with other ingredients such as lycopene from tomatoes and zinc from pumpkin seeds was shown to stimulate immune system activation in breast cancer patients who were undergoing chemotherapy. For this reason they are considered best foods for your immune system by leading health experts.
2) Drink Water
Yes, you’ve heard it a million times: Dehydration is bad for your immune system. You might also have heard that dehydration will make you tired and can even lead to headaches, low energy, and cloudy thinking. The best way to avoid these pitfalls is simply by drinking enough water every day (eight 8-ounce glasses). The easiest ways to do so: adding a few more cups of H2O into your daily diet or keeping a bottle of water at your desk. Also, it’s important to drink plenty of water when you get sick—the better hydrated you are, the faster your body can fight off infections. To boost your immune system, focus on eating high quality proteins like fish, chicken breast, eggs and beans. These protein sources contain all the amino acids necessary to build up an immune response in addition to anti-inflammatory properties which help reduce symptoms from allergies and autoimmune disorders. Foods rich in vitamin C such as citrus fruits, berries, peppers and broccoli provide protection against viral infections such as colds and flu. Vitamin D supplements should be taken during the winter months if spending time outdoors is not possible due to shorter daylight hours. A healthy lifestyle with lots of sleep, regular exercise and limiting alcohol intake will keep your immune system running smoothly all year long!
3) Take Probiotics
Getting healthy gut bacteria is extremely important, especially when it comes to maintaining a strong immune system. But eating yogurt or taking supplements isn’t enough. Your body needs good bacteria to thrive, and if your gut is under attack from harmful substances—including poor diet, stress and pollution—your microbiome can become imbalanced. The good news is that certain foods can activate your immune system naturally, preventing infections while also boosting immunity. Try incorporating these five probiotic-rich superfoods into your diet daily: kimchi, kombucha tea, sauerkraut, dark chocolate and kefir cheese. The best part about all of these options? You don’t have to be lactose intolerant for them to work their magic on your body! Eating any one of these probiotic-rich superfoods will boost your immune system and help prevent illness in the long run. These are just some of the best food sources for a stronger immune system activation. A healthy immune system ensures you stay healthy and enjoy life more than ever before! When it comes to keeping your immune system activated, staying away from sugar and processed foods is key. Avoiding processed sugars not only keeps your weight down but boosts your immune system as well. Just by avoiding sugar (even sugar substitutes), you could avoid anything from skin conditions to depression, high blood pressure and even cancer!
5) Stress Less
Stress weakens your immune system and leaves you susceptible to a variety of illnesses, especially colds and flus. If you’re exposed to someone with an illness, stress could be one of many reasons why you get sick. Unhealthy diets are another common cause for weakened immune systems—including eating too much junk food, not getting enough fruits and vegetables, or consuming too many sugary drinks. The best way to protect yourself from developing ailments is by avoiding sources of stress in your life while eating healthy foods and drinking enough water. To make sure you don’t suffer from lack of nutrients, add some antioxidant-rich foods like fruit and vegetables into your diet regularly as well. You can also try adding supplements like vitamin C or echinacea for extra protection. Remember that exercise is vital because it strengthens the immune system so find time to workout at least three times per week. Eat right, drink plenty of fluids, stay away from stress and work out regularly—and soon you won’t have to worry about getting sick! One of most important steps towards building a strong immune system is exercising regularly and eating lots of fresh fruits and vegetables. A good exercise routine doesn’t need to take more than 30 minutes each day, which means finding room in your schedule should be easy (especially if you start slowly). It might seem simple, but studies have shown that people who engage in regular moderate physical activity suffer fewer cases of chronic conditions—like heart disease, diabetes and cancer—than those who are inactive.
4) Make sleep a priority
Sleep is one of our most important daily functions, yet many of us don’t make it a priority. We turn in late and wake up too early (or not at all), and we don’t take time out of our day for naps. But sleeping gives your immune system a rest, which means you can fight off any colds and sicknesses you might pick up along your busy day. Aim for 7-8 hours every night; some days you won’t be able to achieve that goal, but on most days make sure you hit at least 6. Eat the best foods for your immune system: Feeding your body with high-quality nutrients helps keep it strong and healthy. Load up on fruits, vegetables, lean protein sources, whole grains, and healthy fats like olive oil or avocados. Avoid junk food or processed items as much as possible.
