How to Boost Your Immune System and Stay Healthy

Why is it essential to support and boost the immune system?

It is necessary to support and boost immunity as it is the first line of defense to protect and help lower the impact of various new infections and pathogens. Let us look at some of the ways to boost our immune system.

1. Limit refined and processed foods

Refined and processed foods, especially junk foods, cause inflammations and an imbalance of gut bacteria, negatively affecting the immune system. In addition, high unsaturated fats, hidden sugars, processed meats trigger adverse metabolic and endocrine conditions, which leads to impaired immune functions.

2. Avoid foods high in omega-6 fats

Research hints that consuming too many foods rich in omega-6 fatty acids containing polyunsaturated fats like red meat and poultry can lead to inflammations and immune dysfunctions. Hence, experts recommend consuming a balanced diet including omega-3 and -6 rich foods to help boost the immune system and reap maximum health benefits.

3. Consume an antioxidant-rich diet

A diet rich in antioxidants, spices, and vegetables such as garlic, turmeric, carrots, broccoli, berries, and citrus fruits can boost resistance to infection. In addition, studies show that a bowl of chicken soup can ease inflammations and boost the immune system.

4. Exercise regularly

Regular free hand exercises, cycling, brisk walking, and gentle jogging increase blood flow and enhance the body’s ability to fight infections. In addition, it also helps in improving respiratory functions, building strong bones, and strengthening the immune system.

5. Get adequate sleep

Inadequate sleep may increase the risk of catching a cold, flu, body pain, and many other health risks. Hence, one should sleep for a minimum of 7-8 hours daily to strengthen their immune system.

6. Quit smoking and limit alcohol

Smoking is associated with an increased risk of several immune and autoimmune disorders such as rheumatoid arthritis (joint pains) and viral and bacterial infections of the lungs. Moderate amounts of polyphenol-rich alcohol, including red wine, might provide health benefits. However, excessive alcohol consumption impacts the body’s ability to fight off infectious diseases by killing healthy gut bacteria.

7. Take omega-3, vitamins, and mineral supplements

Specific vitamins and minerals such as vitamin C, vitamin D, selenium, iron, and zinc can help boost the immune system. They are essential for the growth of immune cells, which help fight infections. In addition, omega-3 fatty acids have well-established immunomodulatory effects that fight against infectious diseases.

8. Keep blood glucose levels in control

People with diabetes, particularly type 2 diabetes, are more susceptible to infections. This is mainly because uncontrolled blood glucose levels can further disrupt and weaken the body’s immune system. So, keep checking sugar levels and take the medications on time to avoid disrupting the immune system.

9. Drink 2-3 liters of water every day

Keeping oneself well-hydrated helps flush out toxins from the body and fight infections effectively. Some studies indicate that having copper-enriched water can aid in digestion, boost immunity, and overall well-being. 

10. Practice stress management

According to research, long-term stress weakens the immune system, not letting the immune cells fight against infections and diseases effectively. Activities such as meditation, yoga, and spending time with friends and family can help lower stress and boost the immune system.

11. Practice hygiene whenever possible

Follow hygiene etiquettes like washing or sanitizing hands after touching doorknobs, car keys etc., using the toilet, before preparing meals, and especially after coughing or sneezing. These simple good hygiene rules can help minimise the risk of transmitting infections and support a healthy immune system.