How to boost your immune system is the very common question to which all of us want a solution!
Have you ever wondered why you always get the sniffles when the winter starts, but your friend does not even sneeze?
Is it only your genes that decide how good your immunity is?
Well, think again!
Scientists have found there are ways to boost your immune system naturally.
What you eat, your attitude, and the amount of exercise you do all play an important role in strengthening your immune system and preventing illness.
According to the National Institutes of Health (NIH), boosting your immune system doesn’t simply mean you can ward off the flu. They found that boosting your immunity increases your life too! They revealed that the immune system protects the body from all kinds of stressors, which leads to early aging.
Researchers pointed out that older people with strong immune systems live longer, not just because they can fight off infections better. Another reason is that the immune system helps neutralize harmful free radicals in the body that cause aging and chronic diseases.
In short, your immune system does a fantastic job of protecting you against disease-causing microorganisms. But at times it fails: A germ invades successfully and you fall sick. Is it possible to interfere in this process and make your immune system stronger? What if you improve your diet? Make some lifestyle changes to boost your immune system.
10 Ways to boost your Immune System
Here are the top 10 ways to boost your immune system:
1. Drink Aloe Vera Juice
If you are a vegan or a vegetarian, it might be possible that you are not getting your daily requirement vitamin B12 from your diet. Major sources of B12 include meat, fish, and cheese. Vegetables and nuts are not on the list. Why is vitamin B12 important? Vitamin B12 helps in maintaining a healthy immune system. Patients given B12 experienced a boost in the number of their immune cells.
Aloe vera contains a significant amount of B12. It also has vitamins A, E, and C, which all support your immune system. These vitamins also act as antioxidants that help in preventing free radicals that cause premature aging and damage to your body. Aloe vera supports your immune system directly by helping cleanse your body of toxins and bad microbes. It also maintains your immune system by preventing hyperactive allergic reactions and autoimmune conditions, like arthritis. Drinking aloe vera juice also helps keep your skin looking young.
2. Exercise Regularly
Exercising everyday is not only good for your waistline and heart, it boosts your immunity too! Moving your body helps alleviate and prevent colds by removing pathogens from your airways. Exercising enhances your circulation, which in turn boosts the activity of your immune cells.
But don’t exercise too much! Research has revealed that moderate exercise protects and supports your immune system. But repeated strenuous exercise weakens your immune system. So don’t overdo it.
3. Stop Smoking or Taking Nicotine
Smoking can cause cancer. But cancer is not the only way smoking can shorten your life. Research has revealed that nicotine harms your immune system by interfering with the communication between your immune cells. It also lowers your T-cell count, which weakens your overall immunity.
Stop smoking or using nicotine products and you will stop weakening your immunity and live longer!
Related: Quit Smoking to Live Longer!
4. Do Intermittent Fasting
Have you ever skipped meals? There’s a whole methodology behind it called intermittent fasting. It is not necessary to skip a specific meal, you can also intermittently fast by choosing to eat during specific intervals.
But is it good for you?
Yes, research has found intermittently starving yourself lowers your blood pressure and overall inflammation, which reduces the risk of cancer and cardiovascular diseases. It also lowers the levels of harmful free radicals in your system, which means it helps extend your life!
It also boosts your immunity by fine-tuning your immune cells. When your body is in survival mode when you are fasting, it starts recycling damaged and dead immune cells to use as energy and building blocks. Then the next time you eat, your body rapidly makes new, super competent immune cells. The result is a rebooted, supercharged immune system.
5. Have a giggle
Laughter not only strengthens your immunity but also your mood. It raises levels of antibodies in the blood and those of the white blood cells that attack and kill bacteria and viruses.
6. Sing your way healthy
A study of a German choir revealed that singing activates the spleen, which helps to increase the blood concentration of antibodies. If group singing is not for you, sing out your favorite tune in the shower.
7. Choose friendly fats
Some fats are essential for building cells and for the production of prostaglandins, hormone-like compounds that help to control the immune system’s response to infection. Italian athletes on very low-fat diets are found to be considerably short of these cells. Choose your fats with care. Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria. And avoid trans fats, manufactured fats labeled as “hydrogenated” or “partially hydrogenated.”
8. Stay away from sugar
Just 10 teaspoons of sugar, the amount in two 12-ounce cans of soda or carbonated lemonade—impairs the ability of white blood cells to deactivate or kill bacteria. Opt instead for a natural sweetener.
9. Eat mushrooms
The rare reishi mushroom has been valued in the Far East for more than 2,000 years. Experts say that this fungus stimulates the production of T-cells—white blood cells which protect the body from infection. It increases levels of substances that strengthen the immune response. It also promotes sleep and reduces stress by suppressing the production of the stimulant hormone adrenaline.
10. Eat more citrus
Vitamin C, found in oranges, lemons, limes, and grapefruit, boosts the activity of phagocytes (cells that engulf and digest bacteria) in the blood. The body can’t store vitamin C, so you have to consume it every day.
Related: Oranges: An Excellent Power Food
Your immune system is not dictated by your genes alone. You can ramp up your immunity by making healthy, cost-free lifestyle changes, like quitting smoking and exercising every day. Boosting your immunity not only means you will get sick less, but it can add years to your life too!