To boost your immune system, you must identify what is weakening the immune response. This article will list the top ten ways to boost your immune system.
Getting enough sleep or rest is one of the most important things to build strong immunity. When the body is well-rested, it has more vitality and energy to fight off any disease. Lack of sleep may often result in additional stress on the body and fatigue.
Apart from sleeping and resting, exercise also boosts your immune system. Regular exercise can help strengthen your immune system by increasing blood flow, which helps your body fight off disease more efficiently.
Another commonly overlooked aspect in boosting the immune system is eating well. The common diet of most Americans lacks nutrients and contains excessively unhealthy proportions. This diet commonly causes immune system dysfunction.
A healthy diet is essential when recovering from an illness, especially one involving the immune system. Drinking plenty of water plays an important role in boosting your immunity.
Additionally, it would help if you kept in mind the following:
- Do not smoke and avoid secondhand smoke
- Do not drink excessively and do not take recreational drugs
- Avoid any unnecessary medications, including over the counter and prescription drugs
- Do not get a tattoo or body piercing anywhere other than your ear lobe
You can boost your immune system by including the following as part of your diet:
- Vitamin C
Vitamin C, found in oranges and other citrus fruits, is one of the most effective supplements around. During the off-season, you can buy vitamin C supplements at any drugstore. But what about the other types of immune-boosting nutrients?
Another way is to intake Vitamin C is through IV vitamin infusion from the clinic. The IV vitamin infusions can help weight loss and detoxification and overall body immunity. But before you opt for this option, be sure to read more on can IV vitamins boost immunity?
Experts recommend taking 500 mg of vitamin C (1-2 times daily) to boost your immunity.
- Echinacea
Another excellent source of immune system support is Echinacea, available in both flower and root extracts. The Echinacea has been proven effective at preventing the common cold. Echinacea helps in decreasing the recovery time and helps calm the symptoms.
- Ashwagandha
It is an adaptogenic herb found in the Ayurveda tradition of India. It helps restore balance to the body by bringing it into a state of homeostasis. Some common uses for the ashwagandha include reducing stress, increasing energy, improving memory, and boosting the immune system.
- Eucalyptus Oil
Studies show, eucalyptus oil significantly affects the respiratory system. These effects are due to two compounds found in the eucalyptus oil– cineole and alpha-terpineol. These compounds increase blood flow to the brain and respiratory system, which helps the body fight off infection.
- Garlic
Garlic is an excellent way to boost your immune system because of its antioxidants. The antioxidants are compounds that protect the body against free radicals, leading to cancer and heart disease. A study found that garlic effectively treated both the H1N1 flu virus and the rhinovirus (the virus responsible for colds).
- Lactoferrin
Lactoferrin is a protein found in dairy products and mother’s milk. It has antiviral properties, helps regulate the immune system, and contains zinc, protecting against free radicals. A study found that it is effective at treating the flu.
- Zinc
Zinc can be found in many foods, including beans, nuts, meat, whole grains, and dairy products. It is an important mineral for our bodies but also boosts the immune system. Researchers believe that zinc boosts the immune system by increasing T-cell production in the thymus gland.
- Elderberry Syrup
Elderberry has compounds that are effective at fighting off viruses, including colds and flu. These compounds are antioxidants called anthocyanins. A study found that the elderberry was more effective at treating flu infections than Tamiflu.
- Vitamin D3
Vitamin D3 is one of the most effective ways to boost your immune system. Vitamin D3 can be made in the body through safe sun exposure or taken in supplement form. Many medical experts recommend taking 5000 IU to 8000 IU of Vitamin D3 daily to boost your immunity.
- Astragalus
It is an adaptogenic herb that has been used for thousands of years in Traditional Chinese Medicine. It is believed to increase the body’s resistance to disease and infection. Astragalus effectively decreased the length and severity of cold symptoms compared to a placebo.
That’s a Wrap!
An excellent way to boost your immune system is simple: eat right, sleep well, and drink enough water. A major portion of your diet should contain the right amounts of fruits, vegetables, and whole grains in your daily diet. Also, try to include some garlic, berries, broccoli, and yogurt in your diet each day.
Aim for a multivitamin supplement that includes vitamins C, D, and Zinc. These can all help significantly in preventive care from getting sick.
