You may be wondering how to assist your body fight off infections if you want to increase your immune system.
While improving your immunity is easier said than done, a few dietary and lifestyle modifications can help improve your body's natural defenses and aid in the battle against viruses, or disease-causing organisms.
Here are 9 natural ways to boost your immunity.
1. Get adequate rest
Sleep and immunity are inextricably linked.
In fact, little or poor quality sleep has been related to an increased vulnerability to illness.
A study of 164 healthy people found that those who slept less than 6 hours per night were more likely to acquire a cold than those who slept 6 hours or more each night.
Getting enough rest may help to boost your natural immunity. When you are unwell, you should sleep more to help your immune system to combat the sickness more effectively.
Adults should strive for 7 hours or more of sleep every night, while teenagers require 8-10 hours and smaller children and newborns require up to 14 hours.
If you have difficulties sleeping, consider reducing your screen time an hour before bed, since the blue light generated by your phone, TV, and computer may disturb your circadian rhythm, or your body's normal wake-sleep cycle.
Other sleep hygiene recommendations include sleeping in a fully dark room or wearing a sleep mask, going to bed at the same time every night, and exercising on a regular basis.
2. Consume more whole plant foods
Fruits, vegetables, nuts, seeds, and legumes are high in nutrients and antioxidants, which may provide you an advantage against hazardous microorganisms.
The antioxidants in these foods help to reduce inflammation by combating unstable chemicals known as free radicals, which may cause inflammation when they accumulate at high quantities in your body.
Chronic inflammation has been related to a variety of health problems, including heart disease, Alzheimer's disease, and some malignancies.
Meanwhile, the fiber in plant meals supports your gut microbiome, which is a collection of good bacteria in your digestive tract. A healthy gut microbiota can boost your immunity and prevent dangerous germs from entering your body through your digestive system.
Furthermore, fruits and vegetables include nutrients such as vitamin C, which may shorten the length of a typical cold.
3. Consume more healthy fats
Healthy fats, such as those found in olive oil and salmon, may strengthen your body's immunological response to infections by reducing inflammation.
While some inflammation is acceptable in reaction to stress or injury, persistent inflammation can inhibit your immune system.
Olive oil, which is abundant in anti-inflammatory compounds, has been associated to a lower risk of chronic illnesses such as heart disease and type 2 diabetes. Furthermore, its anti-inflammatory characteristics may aid your body's defense against disease-causing germs and viruses.
Omega-3 fatty acids, such as those found in salmon and chia seeds, also help to reduce inflammation.
4. Increase your intake of fermented foods or take a probiotic supplement
Fermented foods are high in probiotics, which are healthy microorganisms that fill your digestive tract.
Yogurt, sauerkraut, kimchi, kefir, and natto are examples of these foods.
According to research, a thriving network of gut bacteria can assist your immune cells in distinguishing between normal, healthy cells and hazardous invading species.
In a 3-month trial of 126 children, those who consumed 2.4 ounces (70 mL) of fermented milk daily had around 20% fewer pediatric infectious illnesses than the control group.
If you don't eat fermented foods on a daily basis, probiotic pills are another choice.
In a 28-day trial of 152 patients infected with rhinovirus, those who took probiotic Bifidobacterium animalis had a better immune response and lower levels of the virus in their nasal mucus than those who did not.
5. Cut back on added sugars
According to new studies, additional sugars and processed carbohydrates may contribute disproportionately to overweight and obesity.
Obesity may also raise your chances of getting ill.
An observational study of roughly 1,000 participants found that those with obesity who received the flu vaccine were twice as likely to catch the flu as people without obesity who received the vaccine.
Sugar restriction can reduce inflammation and promote weight reduction, lowering your risk of chronic health disorders such as type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease may all compromise your immune system, minimizing added sugars is a crucial component of an immune-boosting diet.
You should try to keep your sugar intake to less than 5% of your total daily calories. For a 2,000-calorie diet, this equates to around 2 tablespoons (25 grams) of sugar.
6. Get some modest exercise
Although excessive exercise might depress your immune system, moderate exercise can increase it.
According to research, even a single session of moderate exercise can improve the efficacy of vaccinations in adults with impaired immune systems.
Furthermore, frequent, moderate exercise may decrease inflammation and aid in the regeneration of immune cells.
Brisk walking, steady bicycling, running, swimming, and gentle trekking are all examples of moderate exercise. The average person should strive for at least 150 minutes of moderate exercise every week.
7. Keep hydrated
Although hydration does not always protect you against germs and viruses, avoiding dehydration is critical to your general health.
Dehydration can induce headaches and impair physical performance, concentration, temperament, digestion, and heart and kidney function. These issues might make you more prone to disease.
To avoid dehydration, drink enough liquids each day to make your urine pale yellow. Water is suggested since it has no calories, chemicals, or sugar.
While tea and juice are both hydrating, due of their high sugar content, it's better to restrict your intake of fruit juice and sweetened tea.
As a general rule, drink when you are thirsty and quit when you are no longer thirsty. If you exercise vigorously, work outside, or live in a hot area, you may require extra fluids.
It is vital to remember that older persons lose the desire to drink since their bodies do not sufficiently convey thirst. Even if they are not thirsty, older individuals should drink regularly.
8. Control your stress levels
Stress and anxiety relief are critical for immunological health. Long-term stress causes inflammation as well as immune cell function abnormalities.
Prolonged psychological stress, in particular, can inhibit the immunological response in youngsters.
Meditation, exercise, writing, yoga, and other mindfulness activities can all help you manage your stress. Seeing a certified counselor or therapist, either remotely or in person, may also be beneficial.
9. Choose your supplements cautiously
When you hear promises about supplements being able to treat or prevent COVID-19, it's simple to resort to them.
These claims, however, are unsubstantiated and false.There is no evidence to recommend the use of any supplement to prevent or treat COVID-19, according to the National Institutes of Health (NIH).
However, some research suggests that the following nutrients may help your body's overall immunological response:
- Elderberry: Elderberry was reported to lessen the symptoms of viral upper respiratory infections in one short study, but additional research is needed.
- Echinacea: In a trial of over 700 participants, those who took echinacea recovered from colds somewhat faster than those who got a placebo or no therapy, but the difference was not statistically significant.
- Vitamin C: A study of over 11,000 persons found that consuming 1,000-2,000 mg of vitamin C per day shortened the duration of colds by 8% in adults and 14% in children. However, supplementing did not prevent the cold in the first place.
- Vitamin D: A lack of vitamin D may raise your chances of becoming sick, so boosting may help. Taking vitamin D when your levels are already enough does not appear to give any further advantages.
- Zinc: In a study of 575 persons with the common cold, taking more than 75 mg of zinc each day cut the duration of the cold by 33%.
- Garlic: A high-quality 12-week trial of 146 adults revealed that taking garlic supplements decreased the incidence of the common cold by roughly 30%. More research, however, is required.
While these supplements showed promise in the research listed above, this does not imply that they are beneficial against COVID-19.
Furthermore, because supplements are not regulated by the Food and Drug Administration, they are prone to mislabeling (FDA).
As a result, you should only buy supplements that have been independently evaluated by third-party organizations such as USP, NSF International, and ConsumerLab.