Some people have weaker immune systems than others, but people can actually weaken their immune systems without knowing it. Poor lifestyle or dietary choices can negatively affect the body, and ultimately the immune system.
How do you take care of your immune system? Well, there are certain foods, practices, and diet regimens that can help to naturally boost your immune system. When one of the most intricate and complex systems in your body fails to function accurately, it releases all the barriers between your body and harmful microorganisms.
A wrecked immune system can be the cause of various infections and diseases, including immune system disorders. You can control this disaster when you try and increase immune system capabilities in your body.
Immune system depends on your physical and mental health
Your defense mechanism system consists of collective elements such as antibodies, white blood cells, thymus gland, bone marrow and cytokines. This amazing system configuration helps your body to identify and terminate various microbes such as bacteria, fungi, virus, parasites, etc., which cause damage and diseases in your body.
Your immune system activity can be determined through blood cells like NK, T-cells and B-cells. A healthy immune system can ensure you of being less prone to harmful diseases, good health and an energetic lifestyle.
If you feel low, lethargic, tired or sick, it indicates that you need to boost your immune system thoroughly. Your physical health and mental health can determine the strength of your immune system functioning.
There are various factors which weaken the immune system like unhealthy diets, stress, pollution, smoking, drugs, age, etc. A good healthy diet has been proven to increase immune system successfully. Nutritious foods which are rich in vitamins, minerals, antioxidants, etc., strengthen your immune system immeasurably.
How simple ways can help you boost your immune system.
1. Sleep, Sleep, and More Sleep:
Lack of sleep and stress does not give your body cells time to repair and regenerate.
Sleep is your body’s natural way of regenerating. If you stay up late playing games or checking social media on your phone or tablet, you can disrupt your sleep pattern. Lack of sleep can lead to tiredness and a weakened immune system, making you more prone to getting sick. When the body is not rested it increases the production of cortisol, a stress hormone that can suppress immune function. Try to get at least 7-8 hours of sleep every night, or take an afternoon siesta if you go to sleep late.
2. Having a balanced diet
There are certain foods that you could take to boost your immune system. It is like making your defense mechanism even stronger against the potential health concerns.
- Foods rich in Vitamin C, the first thing that would come to your mind which would help you to make your immune system strong. The foods that are rich in vitamin c must be included in the diet as it increases the white blood cells which fight with infections. About 200 mg of vitamin C every day should be sufficient to boost your immune system. The supply of the same could be either from the fruits and vegetables or could be through supplements.
- Foods with Vitamin E - another one. This is an antioxidant which would help boost the immune system. This would produce the natural cells which would be killing all the germs and cells which are ready to harm the body. Taking vitamin E will also reduce the risk of heart attacts as much as 50%. 100-400 mg daily should be a good quantity of vitamin E to add at your diet.
- Foods rich in carotenoids would help making the defense mechanism of the body better. The body converts the Beta carotene into Vitamin A which works wonders for the immune system. Unfortunately, too much of vitamin A is toxic for the body. Through the Beta carotene the body could be provided with that extra vitamin A.
- Foods with bioflavonoid would help the body to be protected against the pollutants that we are exposed to all the time. Basically, it protects the cell membrane. People who consciously include the bioflavonoid in their diet are less prone to cardiovascular diseases.
- Foods that are rich in zinc would help the body immune system to fight with cancer cells. The zinc helps in the white cell production, thereby increasing the disease fighting capacity. More than 75 mg of zinc is recommended for good health and to boost the immune system.
- Garlic has self contained qualities which can increase the strength of the immune system of the body. The allicin and sulfides compounds are sulfur containing and that’s the reason the way they contribute towards boosting the immune system.
- Food rich in Selenium would be helpful. The sources of Selenium would be red snapper, whole grains, brown rice, cottage cheese, sunflower seeds, Brazil nuts, tuna, lobster, vegetables, shrimp, egg yolks, chicken and lamb chops.
- Omega 3 fatty acids which could be supplied again by fish oil would help boosting immunity.
In case you don’t want to get into the minerals and vitamins, you could ensure that you have Yogurt, Oats and Barley, Garlic, Fish, Chicken Soup, Tea, Beef, Sweet Potatoes and Mushrooms in your daily diet – to have a diet complete with everything that you need to boost your immunity.
3. Participate in a Cleanse:
When one thing in your body isn’t functioning right, then the rest of your systems and organs can’t function properly. Many health conditions can put strain on the body, so participating in a cleanse can benefit your entire body.
By getting rid of built-up toxins in the body, your organs and systems may function more properly and leave you feeling healthier overall.
4. Soak up the Sun:
Not only is getting some sunshine relaxing, but it also triggers your skin to produce vitamin D, which supercharges the immune system. Getting too much sun exposure, however, can cause sunburns, skin damage, and even skin cancer if protective measures aren’t taken. If you aren’t an outside person, you can take an herbal supplement to get your daily dose of the good stuff.
5. Drinking plenty of water flushes your body of toxins and helps increase immune system.
6. Regularly exercise also helps boost immune system
Note: Processed foods, junk foods, meat, dairy products, refined sugars, artificial flavors, and trans fats wreak havoc on the body and can impair proper immune system function.
By adopting more of a plant-based diet, you can get the proper nutrients you need to keep your body healthy.
In addition to healthy eating, change of weather can affect many with a common cold or influenza, if their immune system is compromised.
But if your immune system is constantly boosted, it can fight the microorganisms which force their way in to your body persistently every time. Lack of sleep and stress does not give your body cells time to repair and regenerate hence sleeping and meditation is highly recommended.
Tobacco, drugs, alcohol and antibiotics can destroy a healthy immune system and make you vulnerable to various diseases.
You need to reduce the intake of these elements considerably.
Any situation which triggers depression, stress, frustration, anger, etc., should be handled tactfully and avoided. Helping your mind to reduce tension and relax can benefit your immune system greatly.
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