A healthy immune system reduces your chance of getting sick, and it’s the first line of defense our body has against foreign microorganisms…
However:
How do you make sure your immune system is in tip-top shape?
There are many simple ways to IMPROVE your immune system, and most of them are easy fixes as well!
In this article we have outlined some steps that will allow you to improve a weak immune system or maintain a healthy one. From getting enough sleep at night to walking in the sunshine, these simple steps can ensure you built up your body’s nature defense against illness.
Ready?
How Your Immune System Works
Before we dive in on how to improve your immune system, we should touch on exactly what the immune system is and how it works.
The immune system is your body’s defense against infections, and is made up of white blood cells, antibodies, and other organs and lymph nodes.
When your body senses a foreign substance, an antigen, the immune systems works to recognize what type of antigen it is and how to get rid of it.
Antibodies are then made that lock onto the specific antigens.
These antibodies also stay present in your body, so if your immune system encounters the same antigen again, the antibodies are ready to get rid of it.
This is why someone who gets sick with chickenpox is likely to not get sick from it again.
Signs of a Weak Immune System
Think you might be experiencing some of the symptoms of a week immune system? There are a few signs you can watch out for that can hint at a weak immune system. Some of these symptoms include:
- Susceptibility to infection
- Inflammation of internal organs
- Blood disorders
- Digestive issues like cramping and loss of appetite
- Autoimmune disorders
Steps to Improve Your Immune System
Lucikly it’s actually pretty easy to improve your immune system, and it’s something that can really help you resist viruses and diseases. In this particular time, there are many viruses going around.
Some of them are harmless, but some are dangerous, like the Coronavirus of 2020.
NOBODY wants to get sick, so here are some things you can do right now that will boost your immune system, and make it much less likely you’ll get sick.
1: Reduce your stress levels
Chronic stress actually suppresses the immune response by releasing the hormone cortisol, and this hormone interferes with specific white blood cells.
Cortisol also reduces antibodies that line the gut and respiratory tract, which are our first line of defense against pathogens.
What you can do:
- Practice yoga.
- Incorporate meditation or deep breathing into your daily routine.
Here’s a little video about meditation and how to get started:
2: Limit your alcohol intake
Though alcohol in moderation can be helpful to your health, drinking in excess can decrease your immune system response.
What you can do:
- Limit yourself to one drink per day.
- Do not put yourself in situations where you will be tempted to drink in excess.
3: Get enough vitamins
In this case “an apple a day keeps the doctor away” is true. Your body needs vitamins in order to boost your immune system.
Some key vitamins include: A, B6, C, D, and E. Vitamin C has the largest impact on your immune system, and you can get this vitamin from a variety of food like citrus fruits (e.g., lemons and oranges).
What you can do:
- Eat foods that are rich in vitamins, especially vitamin C.
- Take a daily multivitamin, which you can pick up at the drugstore.
4: Start exercising more often
Working out on a regular basis can help to boost your immune system. Exercise helps to mobilize white blood cells that guard your body against infection.
Exercise also can increase your tolerance for stress, so it has more than one benefit.
Make sure not to take part in too much exercise though, because that can weaken your immune system and leave you susceptible to getting sick.
What you can do:
- Join a nearby gym and start taking fitness classes.
- If you work at a job where you sit most of the day, take a brisk 10 minute walk for each hour you spend sitting.
5: Stop smoking
Smoking not only increases your risk of cancer, but it can also impair your immune system.
Studies show that smoking can have a negative impact on both your adaptive and innate immunity. It can also increase your chances of developing harmful immune responses and reduces the effectiveness of your system’s defenses.
What you can do:
- Take the plunge to stop smoking.
- Join a focus group centered on quitting smoking.
- Try nicotine patches or electronic cigarettes.
6: Get some sunshine
Getting natural light helps the production of vitamin D inside our body. Vitamin D helps us produce antibodies and therefore is essential in making sure our immune system functions properly.
Low vitamin D levels are actually associated with respiratory problems.
A 10-15 walk in the sunshine will ensure that your body gets enough Vitamin D.
What you can do:
- Make a point to get outside and spend some time in the sunshine.
- Combine our exercising tip with getting some sun by working out outside.
7: Make sure to get enough sleep
Sleep can do wonders for the body. Lack of sleep can lead to the activation of the inflammatory immune response, which reduces the activity of T-cells. T-cells are a type of white blood cell that helps to guard the body against infection.
On average, an adult needs 7 hours of sleep, so try to aim for that number or more.
What you can do:
- Budget enough time to get at least 7 hours of sleep each night.
- Go to bed and get up at the same time every day.
What vitamins are best for boosting your immunity?
Interested in taking a multivitamin? Certain vitamins are especially beneficial for your immune system, and we have highlighted the top three below:
- Vitamin C. This vitamin C is the best vitamin for your immune system, and a lack of this vitamin can actually make you prone to getting sick. Since your body does not produce or store vitamin C, it is important to get your daily amount in. Foods that are rich in vitamin C include citrus fruits, bell peppers, and broccoli.
- Vitamin B6. This vitamin helps to support biochemical reactions in the immune system. Foods that are rich in Vitamin B6 include chicken, salmon, and tuna.
- Vitamin E. This vitamin is a powerful antioxidant that can help your body fight off infection. Foods that are rich in Vitamin E include spinach, nuts, and seeds.
Food to Eat to Improve Your Immune System
Wanting to mix up your diet a bit? There are a variety of foods you can eat that can help boost your immune system.
- Citrus fruits. These fruits are full of vitamin C, which is thought to increase the production of white blood cells. Your body does not produce or store vitamin C, so you need a daily amount of it to remain healthy. Some citrus fruits include oranges, lemons, and tangerines.
- Red bell peppers. Red bell peppers contain 2x the amount of vitamin C as citrus and they also contain beta carotene, which helps to keep your skin and eyes healthy.
- Broccoli. This vegetable is packed with a variety of vitamins and nutrients such as vitamin A, C, E. The key to keeping all of these vitamins intact is cooking the broccoli for as little time as possible, or better yet, enjoy it raw.
- Garlic. This vegetable has been used in medicine since the earliest civilizations. Garlic has a lot of health benefits such as slowing down the hardening of your arteries and lowering blood pressure. Garlic also contains a high concentration of sulfur compounds, which can boost your immune system.
- Ginger. Ginger can help decrease inflammation, which helps reduce sore throats and other inflammatory issues.
- Spinach. This leafy vegetable is not only packed with vitamin C, but also has antioxidants and beta carotene, which is helpful for your immune system. Just like broccoli, spinach has the best health benefits when it is cooked as little as possible or eaten raw.
- Yogurt. Yogurts that contain live and active cultures (this is usually printed on the label) are great for your immune system. Try to purchase plain yogurt rather than ones that are preflavored and packed with sugar. Is your yogurt not sweet enough? Try drizzling honey over the top or adding healthy fruits.
- Almonds. Almonds are full of vitamin E, which is a key to immune system health. Vitamin E is a fat-soluble vitamin, which means it requires fat in order to be absorbed properly. Nuts, such as almonds, have healthy fats and are packed with vitamin E. In fact, a half-cup serving of almonds provides you with almost 100% of your daily value of vitamin E.
- Tumeric. Tumeric is a key ingredient in many curries and has been used for many years due to its inflammatory properties. Tumeric gets its color from curcumin, which can help decrease muscle damage from exercise.
- Papaya. This fruit is also loaded with vitamin C. In a single papaya you can find 224 percent of your recommended daily vitamin C. Papaya also contains papain, a digestive enzyme, that as anti-inflammatory effects. This fruit also contains a few other things that have health benefits like potassium and folate.
- Sunflower seeds. These seeds are full of different nutrients like vitamin E, phosphorus, and magnesium. Vitamin E helps to maintain your immune system’s function. Other vitamin E rich foods include dark leafy greens and avocados.
Immune Boosting Smoothie Recipes
- Do you love a fresh smoothie? You don’t just have to just eat your way to a healthy immune system. There are plenty of drinks that you can craft at home that will help boost your immune system.
Blueberry Chia Smoothie immune system boosting recipe
Ingredients:
- 2-1/2 cups almond milk (or any milk)
- 1 cup blueberries (fresh or frozen)
- 1 scoop of non-denatured whey powder
- 1/4 cup soaked chi seeds
- 1/2 banana
- 1 ounce coconut kiefer
Directions: Place all of the ingredients in a high-speed blender and blend to desired consistency. If you want to cool the drink down, just add some ice.
Vitamin C Smoothie with Astragalus
Ingredients:
- 2-1/2 cups almond milk (or any milk)
- 1 packet frozen acai berry pulp
- 500 mg vitamin C powder
- 1 scoop of non-denatured whey powder
- 500 mg astragalus or powder 1/2 banana
Directions: Place all of the ingredients in a high-speed blender and blend to desired consistency. If you want to cool the drink down, just add some ice.
How to boost your immune system if you’re already sick
The winter months can be beautiful with the sight of snow and smell of holiday cookies, but the season also means that you are more likely to get a cold or the flu.
While flu shots are very common, a strong immune system is critical to keeping your body healthy not only in the winter months, but the rest of the year as well.
What happens if you are already sick though?
Are there ways to boost your immune system or is it too late? The good news is that you can still stop a bad cold in its tracks and boost your immune system – even if you are already sick.
1: Begin to take a supplement
Some supplements such as vitamin D and zinc are proven to help boost the immune system.
Supplements are best taken in moderation, so never take too many multivitamins or supplements and make sure to follow the directions on the bottle.
2: Eat foods with certain immune boosting nutrients
If you are malnourished, you are hurting your immune system. When you are sick you need lots of nutrients and vitamins to be as strong as possible. Make sure to incorporate some of the following vitamins in your diet:
- Zinc
- Vitamin C
- Vitamin D
- Vitamin B2 and B6
- Selenium
- Vitamin E
- Vitamin A
3: Drink a lot of water
Getting enough water is always beneficial to your health, and even more so when you are sick. When you are under the weather, it is important to consume a lot of water.
Water helps to build muscle by carrying more oxygen to your cells. Water also helps to flush toxins out of your body.
Your immune system is your body’s first line of defense against foreign bacteria and germs, and with these little tweaks to your daily routine, you can ensure that you have a healthy immune system.
These steps will not only help you reduce the toxins in your body, but they will help provide you with nutrients that are essential to your overall health.