6 Ways to Boost The Entire Immune System

Dr. Amar Amale    13-09-2021 Consult

The immune system does a remarkable job of defending against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. The immune system is a system, not a single entity. For its proper functionality, it requires balance and harmony.

Healthy ways to strengthen your immunity:

1. Like always, the first line of defense for the body is the food we eat.
- Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants and help the body fight against viruses and other disease-causing micro-organisms. 
- Fibers in plant foods increase the community of healthy bacteria in the gut which improves immunity and keep harmful pathogens from entering the body via gut.
- Fruits and vegetables are rich in vitamin C, which reduces the duration of the common cold.

2. Studies indicate that a single session of moderate exercise reduces inflammation and helps your immune cells to regenerate regularly. This includes brisk walking, steady bicycling, jogging, swimming, and skipping.

3. Dehydration causes headaches and decreases physical performance, focus, mood, digestion, and heart and kidney function. These increase your susceptibility to illness. Water is free of calories, additives, and sugar so highly recommended.

4. Relieving stress and anxiety is the main key for good immune health. Long-term stress promotes inflammation and imbalances in immunity. Prolonged psychological stress can suppress the immune response in children. Keep your body engaged in activities to manage your stress which includes meditation, exercise, journaling, yoga, and other mindfulness practices. 

5. Some studies indicate that taking supplements can help strengthen your body's general immune response which includes Vit C, Vit D, Vit B12, Zinc, Calcium, Vit E, etc. But dosage and how to take should be recommended by your treating physician.

6. Most important is a good night's sleep. Research shows how closely immunity and sleep are tied up that lack of sleep has been considered a leading cause of so many diseases. Getting adequate rest to strengthen natural immunity.