Strong immunity equals the defense powerhouse of our body. Having a healthy immune system is like having a team of guardians constantly healing and regulating our overall health and well-being. However, our modern lifestyle exposes us to poor dietary habits, stress, inadequate sleep, and lack of exercise, which negatively impact our immune system. Additionally, the increased dependency on processed food, exposure to environmental toxins, and sedentary behavior contribute to slow and weak immunity.
As much as we care about our career, social image, and external appearance, we must prioritize internal well-being by strengthening our immune system. Some simple lifestyle changes can do wonders and provide our immune system the boost that it needs.
Here are some tips and tricks to improve immunity naturally.
7 Natural Methods to Improve Immunity: You Must Follow
- Maintain A Healthy Diet
Nourishing our body with a healthy, well-balanced diet is a natural and most effective way to strengthen immunity. Our body needs a balance of vitamins, minerals, and antioxidants to defend against infections and illnesses. Ensure your daily diet includes enough fruits, vegetables, fiber, lean protein, whole grains, healthy fats, and legumes. The diversity of these food items ensures our body receives an adequate amount of micronutrients essential to maintain the homeostasis of the immune system.
Food Items that Boost Immunity
- Ginger and Garlic
- Citrus Fruits
- Bell Pepper (especially Red Bell Peppers)
- Leafy Greens
- Dried Nuts and Seeds
- Tumeric (along with Cinamon, Cardamom, Black Pepper, and more such Asian spices)
- Green Tea and Herbal Tea
- Sweet Potato
- Chicken Soup
- Dairy Products
- Aim For 7 To 9 Hours Of Sleep
A good night’s sleep helps the human body recover physically and mentally. Although the optimal hours of sleep can differ for every individual, adults are typically advised to sleep 7 to 9 hours per night. While we aren’t awake, our bodies indulge in healing and restorative activities. It is when our body actively repairs and regenerates tissues, muscles, and cells, balances hormones, and regulates stress, metabolism, and appetite.
- Cut Down Sugar
Excessive sugar consumption has been associated with weight gain, risk of Type 2 Diabetes, cardiovascular problems, insulin resistance, and inflammation that altogether impacts our immune system negatively. Reducing sugar intake, significantly refined sugar, can prevent inflammation and maintain a balanced microbiome.
- Engage In Excercise
Daily physical activities, including walking, jogging, cycling, swimming, rope skipping, or playing sports, can boost your immune system. Indulging in a moderate exercise routine is also associated with regular regeneration of immune cells and reduced inflammation.
The World Health Organisation (WHO) recommends 150 to 300 minutes of moderate-intensity exercise for reduced risk of chronic diseases and overall well-being.
- Hydrate Yourself
For a significant number of health complications, hydration is the key. From preventing dehydration to protecting against germs and viruses and enhancing kidney functioning, drinking adequate water throughout the day ensures overall well-being. In fact, our blood and lymph (the carrier of immune cells) also rely upon proper hydration of effective flow and circulation.
- Manage Stress
Stress, particularly chronic stress, can comprise the overall immunity. Even if it comes slowly, stress can build up over time, suppressing the immune response and balancing the overall immune cell function. Understanding and addressing the signs of stress with practices like deep breathing, meditation, socializing, or any hobby is crucial. In fact, seeking support from a counselor can also be beneficial if required.
- Focus On Probiotics
Although Probiotics are associated with digestive health, they can also contribute to immunity boosting. Probiotics maintains a healthy balance of microorganism in the gut and is thus linked with better immune function. Besides that, Probiotics prevent the overgrowth of pathogenic microorganisms that can weaken the immune system.
Common Probiotics sources include yogurt, kimchi, pickled cucumber, traditional buttermilk, and other fermented food items.
A nutritious diet and regular exercise are the perfect combination for healthy living. Remember, following a holistic approach is crucial in nurturing a healthy immune system. Combining all these natural approaches backed with good hygiene and social exposure will establish a strong foundation.