How Can I Boost My Immune System?

Do you get at least 6 hours of sleep or more on a daily basis?

Does your regular diet include a good number of green foods?

Does your regular diet include a good amount of healthy fats?

Is your intake of sugar on a daily basis high?

Do you exercise on a daily basis?

Inadequate or poor quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. Your diet should include fresh products and due to the large choice of fruits and vegetables available, you could juggle around the fresh produce included in your diet so you will not get bored of eating the same thing at every meal. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut.

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Many healthy fats are helpful in developing your immune system and helping in preventing diseases such as diabetes, heart related diseases etc.

Excessive sugar is a large cause for multiple diseases such as obesity, diabetes etc. Control your intake of sugar and you will have a lower chance of contracting such diseases and your immune system will boost as well. You will also have a lower chance of becoming overweight.

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. You could try bicycling, jogging, swimming or even a little bit of hiking. This will help your whole body become more robust as well as boost your immune system.

Most of all, stay hydrated. Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.