In general, the importance of our immune system occurs to us every year in autumn which is also the beginning of the flu and common cold season.
Despite the fact that the flu and common cold are temporary ailments, these infectious illnesses can take a toll on elderly people. What’s more, these diseases separate many of us from our works, schools and social life until we overcome them. To crown it all, Covid-19 entered our lives in the last period of 2019.
As such you – like millions of people around the world – may wonder best ways to boost your immune system that can protect you from the above-given diseases.
What doctors say is that the immune system is the first and foremost defence system of the body, therefore, a weak immune-system create a suitable environment the germs such as bacteria, parasites, fungi or viruses to invade the body.
Before anything else, it is important to know that boosting the strength of the immune system is not a thing that can be done overnight.
Building a strong immune system requires time and certain lifestyle changes. However, you can give a boost to your immune system by performing certain things associated with a strong immune system.
In this article, we will look at 8 simple but effective ways to boost your immune system. Let’s dive into these effective methods that can boost your immune system.
1- Get Enough Sleep
Getting quality and sufficient hours of sleep every night definitely boosts your immune system. However, if you do suffer from sleep problems such as sleep deprivation or insomnia, the situation becomes vice versa.
So, give your best to get sufficient hours of quality sleep each night to help your body to stand strong against bacteria, viruses and other pathogenic organisms that cause illnesses.
American Cancer Society reveals the best ways to get a high-quality deep sleep each night. They say…
♦ Go to sleep at the same time each night.
• Make sure your room is dark and quiet.
♦ Avoid heavy meals before bed.
• Sleep before midnight.
♦ Stay away from nicotine.
• Stop using electronic devices before bed.
2- Consume More Fruits and Vegetables
When it comes to the immune system, there is no doubt diet plays a significant role.
Especially, fruits and vegetables can be quite effective for banishing the toxins and microbes from the body by bolstering your immune system.
For this reason, make sure you are eating enough fruits and vegetables daily, particularly in the autumn and winter season to keep infectious diseases at bay.
Nonetheless, if you have got certain diseases such as gout disease, irritable bowel syndrome or diabetes, talk to your doctor as to consuming certain vegetables and fruits.
3- Drink Plenty of Water
Water is used in every cell in the body. Starting from this point, it wouldn’t be too difficult to predict that water is essential for your immune system too. For many doctors, water is the best medicine.
You can get rid of toxins accumulated in your liver, intestines, kidney through urine. Water increases urine output thus removing the harmful toxins from the body.
Unless you have a specific medical condition that limits your water intake, aim to drink at least 2 to 2.5 litres of water every day to strengthen your immune system, that keeps you away from infectious diseases.
4- Exercise Regularly
Exercising or being physically active is one of the main components of a powerful immune system. However, the key here is making exercise as your habit.
Because doing exercise only a specific period of time with the aim of instantly boosting the immune system doesn’t make a big difference.
Here is a well-rounded scientific study that demonstrates the positive effect of regular exercise on the human immune system.
While doing exercise can strengthen your immune system, performing an intense physical activity can show reverse effect and may weaken your defence system, especially your fitness level doesn’t handle the intensity of the exercise.
Therefore, opt for moderate-intensity exercises to keep your immune system strong. Running, walking, bicycling, swimming might be great choices for you.
5– Brush Your Teeth and Wash Your Hands
In general, most of us overlook the importance of mouth hygiene. However, human mouth hosts millions maybe billions of bacteria and microbes. These pathogenic organisms can cause illnesses unless we reduce their numbers with regular mouth hygiene practices.
For this reason, mouth hygiene carries great importance. Brush your teeth two times a day and use mouthwash and also dental floss, if possible.
Another part that needs to be kept as clean as possible is the hands. They host numerous organisms that can make a breach into your immune system. Wash your hand frequently during the day, especially before eating.
6- Ventilate your Room
There are good reasons why you should ventilate your room even in cold weathers. Not only your room though, but also your car and other indoor environments you spend time.
Countless viruses, fungi and bacteria can easily reproduce indoors if the environment lacks oxygen. Additionally, they can survive longer in stuffy indoor air. And, this partly explains why the flu and common cold hit hardest in cold weather.
Increased bacteria and viruses in the indoor environment enhance the burden on your immune system by trying to penetrate the body. Therefore, do not forget the open your windows on a regular basis to let fresh air flows inside while polluted indoor air leaving the room.
7- Manage Your Stress
Scientific studies say: unmanaged stress and anxiety weaken the immune system thus making the body vulnerable to illnesses and diseases.
A report published by the American Psychological Association reveals the destructive impact of stress on the human immune system ( especially long-term stress).
This being the case, you need to manage your stress if you want your immune system remain solid. Although it is easier said than done, you need to find ways to relieve your negative thoughts and feelings that cause stress such as by praying, exercising, meeting your friends, mediating to name but a few.
8- Opt for Omega-3
Earlier in this article, we highlighted the importance of diet for the immune system functions. Because what you eat either can weaken or boost your immune system depending on the food/s.
According to experts; foods that contain omega-3 fatty acids should be on our diet to sustain a healthy life. While we knew that omega-3 is essential for brain health, new scientific studies reveal that omega-3 has also an immune-boosting property.
In the report, it is suggested that omega-3 oil can enhance the activity of white blood cells. So, consuming omega-3 rich foods may help your immune system to remain strong enough to defend your body against invasive bacteria and viruses.
Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely www.neededforhealth.com. His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.
Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.