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6 Ways to Boost the Immune System in a Healthy Way
There are real, effective ways to boost an immune system, and most of them come down to making lifestyle changes that improve your overall health. When implemented in a consistent manner, these steps will not only boost your immune system, they’ll improve your mind and body too!
Ready to improve your immune system while enhancing your overall wellbeing? Here’s how to make it happen...
Exercise
It’s the crucial and, tragically, all-too-neglected step in health and well-being. Many doctors believe it’s also a key in having a strong immune system. But how can regular physical exertion help your body fight off viruses and infections. It’s believed that by improving circulation, exercise helps the flow of white blood cells, thereby contributing to an active immune system.
There are a few other theories related to exercise and immunity as well, although most of them are simply that: theories. Physical activity could flush out bacteria from the lungs and airways, and it could be that the rise in body temperature helps stop bacteria from growing. Exercise also reduces stress, which, as we’ll discuss later, harms an immune system.
According to the Virginia College of Osteopathic Medicine, moderate exercise has a strong effect on the immune system, however, highly strenuous exercise over a long period may actually weaken the immune system. It’s unlikely that most people will push themselves to such extreme levels of exercise that their immune system will suffer. It’s far more likely that exercise will improve your immune system.
If you can, start getting at least 10 minutes of exercise a day. As you progressively feel stronger and more physically-capable, increase your times to as much as an hour or more a day. Your body will thank you, especially during cold and flu season.
Eat Healthy, an Immune Booster plus Health Benefit
A good immune system needs high-quality foods and nutrition to function properly, so make sure your diet is rich in fruits and vegetables.
When people think of foods and immunity, they automatically think vitamin C, most often turning to oranges and other citrus fruits, as well as orange juice. Grapefruits, clementines, and tangerines all have a healthy serving of vitamin C as well. Some vegetables, including bell peppers, broccoli, and spinach also have loads of vitamin C.
But is vitamin C a real benefit or is this largely just a myth?
According to a report published by the
When it comes to vitamin C and other nutrients that boost the immune system, it’s better to
There is also a good reason to believe that deficiencies, such as too little zinc, selenium, or iron, which are all supplied by the foods we eat, will lead to a weakened immune system.
We could pour through study after study, but the real lesson is simple: eat a diverse, well-rounded diet based on vegetables and fruits and you’ll have better health and a stronger immune system.
A well-balanced diet of fruits and veggies will provide the necessary vitamins and minerals to build up your auto-immune system. The best advice is to eat a wide variety and colors of vegetables. As a general rule of thumb, the deeper the colors the more nutrients there are. For example, a green broccoli is more nutritious than light colored vegetable like celery.
A final thought is to consider foods that have an anti-inflammatory effect. Choose green leafy vegetables, broccoli, bok choy, blueberries, salmon, nuts and flaxseed. Also, think about drinks like green tea.
Don’t Smoke
If you smoke, you’re certainly don’t want another lecture on the harmful effects of tobacco. We understand it’s hard, and most people want to quit but find it excruciatingly difficult. However, we’re going to bring it up once again because it really is that important.
Among other issues, tobacco smoke is known to reduce the fighting vigor of the immune system. Combatting everyday illnesses can become even more difficult if you are a smoker. Because of tobacco smoke’s harmful effect on the lungs, it can increase the chances of
Smoking also destroys antibodies in the blood stream, leaving you more vulnerable to severe infections. This means it can take longer for the body to fight these infections. It also harms antioxidants like vitamin C, which further reduces your chances of a healthy body.
It’s never easy, but if you can quit smoking you’ll reduce the air pollution in your home, improve your well-being, and boost your immune system. To learn more see our
Reduce Stress
The health-harming effects of emotional stress are no longer just a theory. It is a widely-accepted health fact that stress harms our minds and our bodies in ways that we don’t realize until, far too often, it’s too late.
Stress is an interesting phenomenon that dates back to our prehistoric ancestors.
Essentially, when under duress our caveman ancestors developed a physical reaction that sent hormones to the body, increasing strength and speed. If a cave bear attacked a prehistoric human, what we now call stress gave them faster muscles and more strength, helping them survive.
Now, however, stress at work, worries about finances, and concerns over health trigger the same survival mechanism. In small doses, stress is not all bad, but because of the constant barrage of worry in modern life, our bodies and minds start to suffer.
Studying the connection between stress and the immune system is difficult, but there are some reliable studies. In fact, a comprehensive
But how does stress modify or harm the immune system? It’s essentially believed that stress directs energy away from the immune system and into different areas of the body. This takes resources away from the immune system and can lower the body’s chances of fighting an infection.
Consider Supplements
Taking vitamin supplements, such as a vitamin C supplement, is a popular way to boost the immune system. However, the collective scientific community is still a little skeptical on whether or not these little capsules actually work to enhance your health or whether they are just a placebo.
According to the Cleveland Clinic, vitamin supplements should be used to fill gaps in your diet, such as adding B6 supplements if your food is lacking in this key component. They say that vitamin C, B6, and vitamin E supplements may be helpful to your immune system. These vitamins are crucial to a strong immune system and you may benefit from supplements.
However, they emphasize that good healthy foods have a stronger effect than supplements. They also say that supplement labels can be misleading, as the FDA doesn’t monitor them as drugs, but as foods, so be skeptical and always place a higher emphasis on a good diet over a supplement regimen.
Get Plenty of Sleep
Ahh, the healing power of sleep! As
It’s every mother’s prescription for a flu: get some sleep. It turns out there is strong scientific support for this claim. The connection between
There have also been findings that people who get less sleep receive less protection from a flu vaccine and it takes our bodies longer to respond to immunizations.
So how much sleep should you get? The recommended amount for adults is seven to nine hours. If you need help getting more sleep, try sticking to a consistent schedule (even on weekend), reducing caffeine throughout the day, and getting rid of screens from the bedroom.
Improve Your Health with an Agcen Air Purifier
Improving the air quality in your home can improve your immune system indirectly. It will help you have cleaner air and less contaminants in your house, which can lead to better sleep and fewer bouts of sickness and allergic reactions.
Browse our selection of room air purifiers and
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