7 Natural Ways To Boost Your Immune System

7 Natural Ways To Boost Your Immune System

No supplement, diet, or lifestyle medication – aside from social distancing and practising proper hand hygiene – can protect you from developing COVID-19. You can read more about COVID-19 on the NHS website – www.nhs.co.uk/coronavirus

Boosting your immune system

If you wish to boost your immune system then it’s also important to understand how your body fights off illnesses.

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. On some occasions it fails; a germ invades successfully and makes you sick. While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defences and help you fight disease-causing organisms.

Here are 7 tips that will help strengthen your immunity naturally

1. Get 7-9 hours of sleep a night

According to HelpGuide.org an average healthy adult requires 7-9 hours of sleep per night to function at their best.  Inadequate or poor-quality sleep is linked to higher susceptibility to sickness.

A study conducted by PubMed central (which included 164 healthy adult participants) found that those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.

Obtaining adequate rest may strengthen your natural immunity. Also you may sleep more when sick to allow your immune system to better fight the illness.

2. Eat more fermented foods or take a probiotic supplement

Fermentation is the breakdown of carbs like starch and sugar by bacteria and yeast and an ancient technique of preserving food. Common fermented foods include kimchi, kefir, kombucha, and yoghurt. Their health benefits include reducing the risk of heart disease, aid digestion, encourage weight-loss, and even aid immunity.

Many studies show that a healthy level of gut bacteria can help aid your immune cells differentiate between normal, healthy cells, and harmful invader organisms.

An alternative to fermented foods is probiotic supplements. Probiotics are live bacteria and yeasts that are good for your digestive system. They help keep your gut stay healthy and can be found in supplements and some foods like yoghurt.

3. Eat more whole plant foods

Whole foods such as vegetables, fruits, nuts, seeds and legumes are rich in nutrients and antioxidants that may give you an advantage against harmful pathogens.

The properties of antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals. Free radicals can cause inflammation when they build up in your body at high levels.

Chronic inflammation is linked to health conditions such as Alzheimer’s, certain cancers, and heart disease.

4. Eat more healthy fats

Healthy fats can be found in olive oil and salmon and may boost your body’s immune response to pathogens by decreasing inflammation.

Low-level inflammation is a normal response to injury or stress. Chronic inflammation can suppress your immune system.

Highly anti-inflammatory items such as olive oil are linked to decreasing the risk of chronic diseases such as heart disease and type-2 diabetes. As well as this the anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids found in food items such as chia seeds also fight inflammation.

5. Conduct at least 150 minutes of moderate-intensity activity a week

The NHS recommends that the average healthy adult should conduct at least 150 minutes of moderate-intensity activity a week. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with comprised immune systems.

Regular exercise may reduce inflammation and help your immune cells regenerate regularly.

Moderate exercise includes brisk walking, jogging, swimming, and a light hike.

6. Stay hydrated

Consuming enough water helps prevent dehydration which important to your overall health. Staying hydrated keeps your body functioning in the correct manner which in turn helps your body stay alert to harmful germs and viruses.

Dehydration can cause headaches and hinder your physical performance as well as affect your mental state. These complications can increase your susceptibility to illness.

It is important to take note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to stay hydrated even if they do not feel thirsty.

7. Control the amount of sugar you digest

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to becoming overweight and result in becoming obese.

Obesity can place you at a higher risk of getting sick than someone of average body mass index (BMI).

PubMed Central – a highly respected database from the National Institutes of Health conducted a study which involved a 1,000 people, some of whom were obese. During the study, the participants was administered the flu vaccine. The results show that obese individuals from the study are twice as likely to still get the flu compared to those who are not obese.

Given that obesity, type 2- diabetes, and heart disease can weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

Our final thoughts

Several and dietary changes can be made to strengthen your immune system. These include reducing your sugar intake, staying hydrating, adequate sleep and more.

Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defences against harmful pathogens.

Are you interested in helping the Trafford community during these tough times? Click here to learn about how to become a carer for Trafford’s only ‘Outstanding’ rated care provider.


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