The immune system comprises of an intricate network of cells, tissues, molecules, and organs that serve as your body’s natural defense system. There are times when your immune system fails and viruses or bacteria successfully invade your body, making you sick. It’s important that you have an active, healthy immune system to ensure your precious health and body is protected against disease-causing microorganisms. Your immune system is the basis of your health. Here’s how you can boost and strengthen your immune system.
Eat a Lot of Fruits and Vegetables
Vitamin C is one of the nutrients that play a huge role in ensuring your immune system functions properly. On the flip side, it’s the only vitamin the human body doesn’t produce. The easiest way to supply your body with vitamin C is by eating five to seven servings of fruits and vegetables each day. The best sources of vitamin C include tomatoes, bell peppers, melons, berries, citrus fruits, broccoli, and kiwi fruit. Fruits and vegetables also contain minerals and antioxidants which help in building a healthy immune system.
Make Time for Exercise
Staying active supports overall health and wellness. Physical activity has been shown to relieve stress, improve blood flow and circulation, boost a person’s mood, and promote “good” bacteria in the gut, thereby boosting the body’s immune function. You don’t have to run marathons or get to the gym every day. Aim for just about 30 minutes of exercise every day.
Make Healthy, Nutritious Food and Drink Choices
You should focus on making healthy, nutritious food and drink choices to boost and strengthen your immune system all year long. Some of the foods with immune-boosting potential include, whole grains, garlic, yogurt, tofu, nuts, kimchi, eggs, beef, and seafood. Garlic has been shown to boost immune cell function. It boosts the number of virus-fighting T-cells in the body. Whole grains, on the other hand, are complex carbohydrates that provide your boy with fiber. Research shows that whole grains improve immune function. Yogurt has also been shown to encourage the growth of healthy bacteria which optimize digestion and zap disease-causing microorganisms in the intestines.
Get a Good Night’s Sleep Every Night
You must maintain a healthy lifestyle if you’re looking to have a healthy immune system. That’s your fist line of defense. Your body requires seven to nine hours of sleep every day. Not getting enough sleep has been shown to have an immediate and long-term effect on the functioning of your body’s immune system.
Don’t Smoke and Limit Alcohol Consumption
Cigarette smoking isn’t good for your overall health and well-being. Everyone seems to understand that but most people don’t realize that drinking can be worse. While an occasional glass of wine isn’t anything to worry about, heavy drinking diminishes your body’s T-cell count as well as B cells. Quitting smoking has been shown to improve immune activity within the first thirty days. Drink alcohol in moderation to keep a healthy immune system.
Take Vitamin D
The body makes Vitamin D naturally when you spend time outdoors in the sunshine. However, if you’re not spending much time outside, you may take Vitamin D supplements as well. You should make an effort to harness the power of the sun so your body can get enough of this important nutrient. The nutrient plays an important role in keeping your body’s immune system healthy and operating at its best. Vitamin D deficiency has been shown to increase the frequency of infection in both the young and old.