If you’re trying to boost your immune system, chances are someone — your mom, your best friend, the Internet — has shared some immunity tips to help. But before you dismiss them as immunity myths, it’s important to gather all relevant information about the immune system.
Ways to boost immunity
Your immune system is your first line of defense against the common cold, flu or other cold-weather illnesses. A well-functioning immune system supports healing and overall health by producing millions of antibodies to kill bacteria, microorganisms, viruses, fungi, and toxins (chemicals produced by bacteria). An underactive or overactive immune system can lead to allergic diseases, immune deficiencies and autoimmune disorders.
Let’s explore the different parts of the immune system, including the steps that act as immune boosters.
Part of the immune system
Immune system consists of
- White blood cells
- Complementary system
- Lymphatic system
- the spleen
- bone marrow
- the thymus
Healthy ways to strengthen your immune system
Doctors and scientists around the world identify the immune system as an internal police force that is vital to life. Yet most people often take it for granted and don’t give it a second thought.
Adopting healthy habits can keep your immune system healthy and help you gain the right ammunition to fight off bacteria and viruses. So how can you support your immune system and balance its response so that you are less vulnerable to disease?
If you’re wondering about some healthy living strategies you can implement into your daily life to ensure your immune system runs smoothly, read on:
- Quit smoking.
- Lose weight or maintain a healthy body mass.
- Avoid alcohol or consume it only in moderation.
- Get enough sleep, as sleep is a natural immune booster
- Exercise regularly to help your immune system work more efficiently.
- Manage your stress levels and focus on mental/physical well-being.
- Practice relaxation techniques, breathing exercises, yoga and meditation.
- Make sure you are up-to-date on vaccines.
- Enjoy moderate exposure (15-30 minutes) to midday sunlight a few times per week
There is significant evidence to suggest that the foods you eat can enhance your body’s innate ability to stay healthy and give you a well-functioning immune system. A diet lacking in one or more nutrients can severely impair the production and activity of immune cells and antibodies. Hippocrates rightly said, “Let thy food be thy medicine and medicine thy food.” Boosting your immunity is easier said than done, eating immunity-boosting foods helps you fight off harmful pathogens and strengthen your body’s natural defenses.
If you’re wondering about some healthy eating strategies you can implement into your daily diet to ensure your immune system runs smoothly, read:
- Eat more whole plant foods like fruits, vegetables, nuts, seeds and legumes that are rich in nutrients and antioxidants to give you the upper hand against harmful pathogens.
- Eat more healthy fats, such as olive oil and salmon, to boost your body’s resistance to pathogens by reducing inflammation.
- Eat more fermented foods like yogurt, buttermilk, kimchi, kombucha, idli, pickles etc. or take probiotics rich in beneficial bacteria.
- Limit added sugars and refined carbohydrates as these can disproportionately contribute to overweight and obesity.
- Sip some immune-boosting teas like turmeric tea, ginger tea, chamomile tea, licorice root tea, peppermint tea, etc. as they are high in antioxidants and often have beneficial properties.
Immunity is your body’s defense against various infections and diseases. By eating a balanced diet with foods from all food groups on your plate and following some lifestyle changes, you can help your immune system take care of you.
If you often get sick, feel tired, have frequent infections, or have other annoying symptoms that you don’t understand, you may have a weak immune system. To determine what is going on with your health, it is important to consult your doctor.
The doctor may recommend a blood test to check if you have normal levels of infection-fighting proteins in your blood and to measure the levels of blood cells and immune system cells.
Book a full body wellness exam today!
fbq('init', '1713453968920369' ); fbq('track', 'PageView');