How to Boost Your Immune System Naturally

Your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs that — when working the way they should — protect your body against potentially harmful pathogens (like bacteria and viruses), and limit damage from non-infectious agents (like sunburn or cancer).

Our immune system is a complete package of various components. There is not any particular thing needs to upgrade to lift your immune system to it’s zenith. To best protect your body from harm, every component of your immune system needs to perform exactly according to plan. The best way you can ensure that happens is to practice the good-for-you behaviors every day that your immune system runs on.

Here are some rules that will help you to get better immune system-

EAT HEALTHY DIETS

Always try to take balanced diet. Research has shown that  zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12 you get from the food you eat are the nutrients your immune system needs to do its job.

Spices like clove, oregano, thyme, cinnamon, and cumin contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria.

Protein is also critical for immune health. The amino acids in protein help build and maintain immune cells, and skimping on this macronutrient may lower your body’s ability to fight infections.

Last but not the least, focus on taking more Vitamin C rich foods and fruits. Our body can not produce Vitamin C, it needs to take Vitamin C from outside. 

 

FOCUS ON PLANT BASED FOODS

When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Try to eat all kind of vegetables available to you. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks. Carrots, broccoli, spinach, red bell peppers, citrus fruits (such as oranges, grapefruit), and strawberries are all great sources of vitamins A and C.

 

DON’T BE STRESSFUL

Modern scientists have come to the conclusion that body has a close relationship with mind. A wide varieties of problem like stomach upset and heart disease has close relationship with emotional stress.

 Long-term stress leads to chronically elevated levels of as the steroid hormone cortisol.  The body relies on hormones like cortisol during short-term bouts of stress. But when cortisol levels are constantly high, it essentially blocks the immune system.

 

GET GOOD QUALITY SLEEP

Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response.

More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine).

When you don’t get enough sleep, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. Sleep deprivation also elevates cortisol levels, which of course is also not good for immune function.

It is recommended for all adults to take at least seven hour sleep per night to get good health. To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations.  

 

EXERCISE REGULARLY

To get a better health you need to find your space for exercise regularly. For your overall physical, mental health regular exercise in fixed time plays a vital role.

Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections.

Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress.

 

DON’T TAKE TOO MUCH ALCOHOL

Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function.

High levels of alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time. As a result, people who drink high amounts of alcohol face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers.

If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink.

 

DON’T SMOKE

Like alcohol, cigarette smoking can also affect immune health. In particular, the chemicals released by cigarette smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium — can interfere with growth and function of immune cells, like cytokines, T cells, and B cells.

Smoking also worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu, and tuberculosis), post-surgical infections.