7 Simple Ways to Boost Your Immune System

Simple Ways That Can Boost Your Immune System

The immune system is the body's way of protecting itself from infection and disease. It fights everything from cold and flu viruses to serious conditions like cancer.
Our immune system operates in a very delicate balance. It must be strong enough to fight off a variety of illnesses and infections.
Nonetheless, clinical trials and research reveal some of the most critical considerations for boosting the immune response and achieving optimum health; but there are some simple ways too.

Here are some tips and ways to boost you immune system naturally :

1. STAY HYDRATED :

• Preventing de-hydration is important to your overall health.
• Dehydration causes headache, and also hinders your physical performance, focus, mood.
• It has serious effects on digestion, heart and kidney functions.
• To prevent dehydration, you should drink enough water on daily basis.
• Generally, you should drink when you are thirsty. You need more fluids if you do physical exercises or live in a hot climate.

2. GET ENOUGH SLEEP : 

• Sleep and immunity has a close relationship.
• Inadequate sleep or poor quality of sleep is linked to more chances of sickness.
• Adults should aim to get at least 7 hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. 
• Getting enough and good quality sleep may strengthen your natural immunity.
• Also, you must have seen that we are advised to rest and sleep more, so that we allow our immune system to better fight the illness.
• If you have trouble sleeping, try limiting screen time for an hour before bed.

3. EAT MORE WHOLESOME FOOD :

• Wholesome food such as fruits, green vegetables, nuts, pulses and seeds are rich in nutrients and antioxidants that give us an fighting hand against harmful pathogens.
• These foods contain antioxidants which help decrease inflammation.
• The fiber in plant foods feeds the community of healthy bacteria in your gut.
• Yogurt with its "live and active cultures" and vitamin D may stimulate your immune system to help fight diseases. 
• Many citrus fruits like oranges, grapefruits, lemons, and limes contain high levels of vitamin C, which help to fight infection by increasing your white blood cells.

4. EAT MORE HEALTHY FATS : 

• Healthy fats found in olive oil and salmon may boost your body’s immune response to pathogens.
• Olive oil is highly anti-inflammatory and decreases the risk of chronic diseases such as heart diseases and type-2 diabetes.
• This is helpful in fighting off harmful infection-causing bacteria and viruses.
• Omega-3 fatty acids present in salmon and chia seeds also fight inflammation.

5. PRATICE MORE EXERCISE : 

• Physical activities are considered one of the main components of healthy living.
• The practice of physical exercise significantly alters the immune system.
• Exercise not only get the immune cells moving throughout the body during activity, but it also promotes a lasting presence of these immune cells for up to about three hours after exercise is completed.
• It helps your body respond to viruses more quickly and effectively.
• You must include Yoga in your daily routine to have a strong hand against infections.
• Do short bursts of activity throughout the day - if you cannot do it all at once; some movement is better than none! 

6. KEEP YOUR STRESS LEVEL LOW :

• By relieving your stress and anxiety, you are opening a door to immune health.
• Fibers from stress can release a wide variety of substances that influence immune responses by binding to receptors on white blood cells.
• Thus, long-term stress promotes inflammation as well as imbalances in function of immunity cells.
• Meditation is the best way to manage your stress levels.
• Activities such as yoga, exercise, journaling etc. can lower the stress levels thus,  keeping the immune system function properly.

7. TAKE VITAMINS : 

• Vitamin C contributes to immune defense by supporting cell function.
• The best way to get Vitamin C is by having oranges, strawberries, spinach, kiwi and grapes.
• Vitamin D, often called 'sunshine vitamin', can enhance your immune response and may protect you protect you from respiratory conditions.
• Only 10 minutes of sun exposure daily produces plenty of vitamin D.
• It is also recommendable to take Vitamin B6 found in green veggies, chicken, cold water fish, and Vitamin E found in nuts, seeds, spinach. 

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