Do You Know How to Boost Your Immune System Naturally?

Immune system is the body’s protective system. It is the first line of defense against harmful pathogens like bacteria, virus and other harmful entities. Immune system is responsible for protecting the body from any infection and keeping the body healthy and strong. Many of us believe in medication and vaccination for protection, but adopting a healthy lifestyle is also very important to avoid many diseases. Incorporating natural practices in day to day life can be very helpful in boosting the immune system. In this blog we will discuss how to boost your immune system naturally by focusing on nutrition, stress management, physical activities, natural remedies and proper sleep routine.

Do You Know How to Boost Your Immune System Naturally?

1. Balance Diet:

Having a balanced diet is very important for the proper maintenance of the body. It is one of the most important factor in strengthening immune system. For proper functioning of the immune system human body requires some nutrients so it is necessary to have a balance diet containing all the necessary nutrients. A diet rich in vitamins, minerals and antioxidants is required to boost your immune system and reduce any ongoing inflammation. Some of the key nutrients are:

A. Vitamin C:

Vitamin C is a very well-known micronutrient that boost the immune system. It plays an essential role in the production of white blood cells (cells that fight off infections). Some common sources of vitamin C are citrus fruits like oranges, lemons and grapefruit, kiwi, strawberry and broccoli.

B. Vitamin D:

This vitamin is very well known for its role in keeping the bones healthy and strong but it also plays an important role in activating the immune cells to fight off pathogens. Vitamin D is present abundantly in milk, eggs and fatty fish like salmon. Our body also has the ability to make vitamin D with the help of sunlight.

C. Zinc:

Zinc is also very important for normal functioning of the immune cells by making communications between immune cells. It also helps in the development of immune cells. Some common sources of zinc are beans, seeds, grains, dairy products and nuts.

D. Antioxidants:

These are the nutrients that are responsible for reducing harmful substances into harmless substances. It protects the body from oxidative stress and reduce inflammation.  Food rich in antioxidants such as berries (blueberries, raspberries, and blackberries), dark chocolate, spinach, and kale boost the immune system.

2. Keeping Yourself Hydrated:

Approximately 70 percent of our body is made up of water. It is very important to keep yourself hydrated all the time. The immune system in a dehydrated person does not work to its maximum potential which leaves the body vulnerable to infections. 8 cups or 64 ounces of water per day are considered enough but if someone is living in a hot area or is very active physically he or she should drink even more. Green tea and water rich fruit like watermelon also contribute in keeping the body hydrated.

3. Regular Exercise:

With the help of exercise one can strengthen his or her immune system leading to a healthy body. Blood flow increases to different parts of the body while doing exercise.  This increase in blood flow decreases any ongoing inflammation. Many researches have showed the beneficial role of exercise in preventing chronic diseases such as diabetes and heart diseases which can eventually weaken the immune system. Stress also has negative influence on the body’s immune system which can be reduced by exercising daily. It is advised to do moderate exercises such as walking, jogging or cycling for at least 30 minutes.

4. Sleep:

Sleep and immune system are closely linked to one another. Sleep is the ultimate repair and recovery phase. In this phase the immune cells regenerate to perform their functions properly. Chronic insomniac people are very prone to infections because of weak immune system.

During sleep, cytokines are produced which are proteins responsible for fighting infections and reducing inflammations. The amount of sleep required depends upon the age of a person. For adults 8 hours of sleep is recommended. It is important to develop a proper sleeping schedule in which one sleeps and wake up at the same time everyday even on weekends. In order to achieve it one should avoid using electronic devices before going to bed and also the room should be dark and quite.

5. Manage Stress:

Stress is one of the biggest threat to human body. Stress activities a system called body’s fight and flight response which suppress immune system. Whenever the body is in stress it releases a hormone called cortisol. Cortisol is stress hormone that has the ability to suppress the immune system this increases the chances of infections. Mindfulness and medication practices like deep breathing can calm the mind and reduce anxiety. Physical relaxation techniques like Yoga and Tai Chi are physical movements which decreases the body stress level.

6. Herbal Supplements:

In addition to healthy lifestyle and diet we should also consider using some natural supplements which support the immune system. Some of these herbs are;

A. Echinacea:

Echinacea is commonly used to treat cold and flu. It is a very popular herb and is believed to increase the production of white blood cells. Any food, herb or medication that can increase the white blood cells boost the immune system.

B. Elderberry:

A herb rich in antioxidant. It reduces the severity and duration of cold and flu by boosting the immune system. It also has antiviral properties.

C. Garlic:

A very common herb present almost everywhere and is a key ingredient in many food items. Garlic is very well known for its antibiotic effect because of the presence of a compound called Allicin. It reduces inflammation and fights off any ongoing infection.  However it is important to consult a proper healthcare provider about the herbs you take as they can interact with medications you are taking.

7. Maintaining a Healthy Weight:

Obesity is the core of many diseases. Obesity increases the risk of having chronic diseases like diabetes type 2, cardiovascular diseases and autoimmune disorders which can ultimately weaken the immune system. Being overweight weakens your immune system leaving you vulnerable to infections. It is important to maintain a healthy weight with the help of balance diet and exercise because it reduces burden on your immune system.  Focus on eating nutrient dense whole food and keep yourself active by doing exercise regularly.

8. Alcohol and Smoking:

Alcohol and smoking are no doubt the worst addiction for someone to have. They weaken the body immune system and increase the risk of infections. Smoking weakens the respiratory defense system while alcohol effect the normal metabolism of the body.

Conclusion:

To keep the body free from infections and inflammations one need to have a good and healthy immune system. Adopting a healthy lifestyle can help you boost your immunity. It is necessary to exercise regularly, manage stress, have quality sleep and take natural supplements in order to live free from infections.

It should be kept in mind that boosting your immune system is not a brief process but a long term commitment to health and wellbeing. If someone add the above mentioned habits is his or her routine for a long period of time it is guaranteed that they would be in their best form. If you liked this blog and want to know more about health and medicine go to my website Medrizz.

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