The human body is one of the most complex and yet efficient natural systems ever to exist. Millions of cells and body parts work together to make the body active, vibrant, and function well. Everybody wishes to live a long and happy life. But, is it possible to achieve it without putting in any effort? No, it is not possible to remain healthy by ignoring health and not eating well, and doing the right things, especially those that impact the body. Our body is the biggest lifelong asset and wealth we have and it is our moral duty and responsibility to care for it before it is too late.
Have you always wondered how to improve and boost your immune system? The immune system does a remarkable job by defending the body against disease-causing germs and microorganisms. But sometimes; when it fails to defend, people generally fall sick due to the invading germs and microorganisms. If you are wondering whether it is possible to intervene and boost the immune system naturally; then this article can give you some good advice to achieve better immunity in a natural way. We have mentioned 10 simple and natural ways to boost the immune system.
Eat a Lot More of Whole Plant Food
Whole plant foods contain more antioxidants that can help to decrease inflammation. This helps to combat unstable compounds known as free radicals that can build up in the body over time. Some of these whole plant foods include vegetables, fruits, nuts, seeds, and legumes that are a rich source of nutrients. The whole plant food does not contain unhealthy added sugars or refined grains. They are better than processed plant foods that are refined.
You can support a healthy lifestyle by consuming more whole plant food to increase immunity and they are available in a wide variety. It is a great idea to focus on unprocessed foods like beans, legumes, whole grains, and nuts to get your protein requirements. Plant-based whole foods are immunity booster foods that also contain fiber, which is an important nutrient. The fiber helps you to feel full and satisfied and also provides other health benefits.
Drink More Water
Water has always done wonders for the body and can definitely help to boost the immune system. It has certain miraculous properties that can improve health and overall well-being. Simply start by drinking enough water; especially if you feel you are getting sick. The water can help in the digestion process and also carry oxygen to your body cells to improve the functioning of the systems in the body. It can also help in removing toxins from the body and preventing the toxin from building up and impacting your immune system.
Take Adequate Vitamin C
It is very essential to supplement the diet with Vitamin C since the body cannot make it naturally. Vitamin C helps in tissue growth and repair while supporting heart health, teeth, bones, and cartilage. Vitamin C is naturally found in certain fruits and vegetables and especially found in citrus fruits, capsicum, broccoli, strawberries, tomatoes, spinach, etc. It is one of the best vitamins for the immune system and can help to battle viruses and also combat other chronic diseases. So even if you take a glass of lemon juice it is truly beneficial for the body since it is rich in vitamin C for the immune system. It can protect you from the common cold and other illnesses.
Get Enough Sleep
There is a close link between sleep and immunity. People who have poor quality sleep have a generally higher susceptibility to illness. It is very essential to sleep for at least 8 hours every night to help the body rest and recover. These days several factors including increased screen time are affecting the sleep cycles. Hence it is necessary to plan and coordinate all the activities of the day to ensure that you can have a peaceful 8 hours sleep at night.
There are several scientific studies that have proven less sleep is detrimental to overall health. Certain infection-fighting molecules are created when we sleep. Getting enough sleep keeps your mind and body very healthy. Lack of sleep can make people cranky and irritated the next day and also spoils the mood.
Stress can come quickly or build up over time, but it is detrimental to the health and the immune system. The body responds to stress by suppressing the immune system and unfortunately increases the chance of illness. It is very important to identify stress and find ways to reduce it. Continuous levels of stress can weaken the body and will affect the mind too. So keep a positive attitude and accept the events that are out of your control. Some things that can reduce stress are deep breathing, listening to music, walking, hiking, jogging, meditation, prayer, exercise, etc.
Do Regular Exercise
Regular exercise and physical activity are not just for building muscles or trying to de-stress. It plays a major role in supporting a healthy immune system. Good exercise can boost the overall blood circulation and make it easy for immune cells and infection fighter molecules to travel easily throughout the body. Just 30 minutes of regular exercise every day is great for health and also builds up immunity levels. Regular exercise can improve insulin sensitivity, promote heart health and body composition, while also reducing blood pressure and triglyceride levels. It can also improve brain health and help in weight management issues while strengthening the muscles and the bones. Staying active and fit is the mantra for good health and happiness.
Add Probiotics to Your Diet Plan
Taking probiotics is very essential for the human body. It does play an important role to balance the gut biome and the good bacteria in the body. Probiotics are basically live microorganisms (good bacteria, yeast) that can provide health benefits when consumed. Probiotics can provide several health benefits that support digestion, good health, and reduce allergies and other such illnesses. Good bacteria support good immune health. They are naturally available in sources like yogurt and food like kimchi, sourdough bread, etc. This is a great food for the immune system.
Get an Adequate Amount of Vitamin D
The human body can produce Vitamin D naturally by spending time in the morning sun. Vitamin D can help the body to reduce the spread of viruses and bacteria. Food sources like mushrooms, eggs, and cheese provide a certain amount of this vitamin. This vitamin is also essential to maintain healthy bones and teeth while protecting us from a range of diseases. It is a fat-soluble vitamin and is also called the sunshine vitamin. This vitamin is required for calcium absorption, immune function and regulates the level of calcium and phosphorus in the body.
Balance the Amount of Zinc Intake
Zinc plays a very important role like vitamin C to help in cellular repair and growth. It also builds the immune strength of the body. You can easily get zinc into your body by eating meat, seeds, nuts, and whole grains. Zinc can boost the ability of the body to fight infection and build immunity. This mineral is quite essential for the body and has to be taken moderately.
Maintaining a Healthy Diet
Having a balanced and healthy diet is paramount to building a strong immune system. It is very important to eat plenty of fresh vegetables, fruits, whole grains, legumes and include healthy fats in your diet plan. A proper healthy diet can ensure that the body gets sufficient amounts of micronutrients that can build the immune system. For example, vitamin B6 can be found in bananas, chicken, salmon, green vegetables, etc. Vitamin E can be found in almonds, sunflower oil, sunflower seeds, peanut butter, spinach, etc.
A proper balance of a healthy diet, exercise, sleep, less stress, and staying hydrated can go a long way in keeping you healthy and fit while also boosting your immunity in a natural way. Some people take health supplements to boost the immune system by adding extra micronutrients to the body; when they are not able to get them from their regular food. You can also take some of the best multivitamins to support the immune system. It is also important to maintain stress-free life by reducing the levels of stress with better planning and preparation. Reducing sugar intake can also help the body to boost immunity and promote overall health. The world is facing several challenges to health, especially with the covid-19 pandemic situation.
Hence, it is very essential to do everything possible to maintain optimum immunity levels to stay safe, protected and also recover quickly from illnesses. Prevention is always better than cure.