The immune system is a complex system that comprises cells, organs, tissues, and proteins. These harmoniously work together to produce immune responses on detecting a pathogen. The immune system produces antibodies that kill the pathogens.
But sometimes, the immune system fails. That’s why you get sick. Eating a well-balanced diet will supply the essential nutrients to your immune cells. This will boost your capacity to fight sickness.
But achieving a varied and balanced diet is not simple. It would be best to have proteins, fats, carbohydrates, minerals, vitamins, and fiber at any mealtime. Therefore, some prefer superfood supplements that allow them to ingest the nutrients in one scoop.
In this article, we will discuss proven ways to help boost your immune system. Let’s dive right in.
1. Enrich Your Diet with Fruits, Vegetables, and Herbs
Americans fall short in their intake of fruits and vegetables as compared to other food groups. This compromises the immune system.
You probably know that some nutrients specifically have immune-boosting properties. These include Vitamins E and C (have antioxidant properties, i.e., they offset the ill effects of free radicals), selenium and zinc, Omega-3 fatty acids, and Vitamin D.
Eating various fruits and vegetables besides a balanced diet will supply the different nutrients your immune system needs for optimal performance.
That said, you might still get the flu after taking all the fruits and vegetables. This is because your immune system is a complex system that depends not only on a diet. Thus, couple a balanced diet with observing proper hygiene, cooking your food thoroughly, cutting on smoking and alcohol, and the likes.
2. The Best Superfood Supplements for Boosting Your Body Immunity
Food nutritionists and scientists consider superfoods as more nutritionally dense than other foods. They can provide you with most of the essential nutrients. Other foods only have a handful of nutrients. So it would be best if you mixed many of them to get as many nutrients.
Some superfoods that boost your immunity are spinach, coconut, zinc, garlic, ginger, turmeric, citrus fruits, green tea, and mushrooms. Superfoods have facilitated the rapid growth of the supplement industry. In the recent past, green drink powders have been taking control of the supplement industry. If you are wondering why the rise in demand, green powders have been known to help boost phytonutrient intake. They can be used as a meal replacement for individuals who are looking to shed some weight.
3. Get Enough Sleep
You regenerate and heal during sleep. Plus, a good night’s sleep boosts your energy levels for the day. Again, as you sleep, your body makes and dispatches major immune cells.
A study of healthy young adults showed that the group that experienced insomnia was more susceptible to flu even after vaccination. Those who slept adequately were healthier.
Lack of adequate sleep raises the levels of cortisol. If the cortisol level remains high for prolonged periods, it may cause weight gain and hypertension. It may also cause severe fatigue and irritability, thus lowering your energy levels.
The National Sleep Foundation advises adults to sleep for at least 7 hours each night. Better still, ensure that the electronics are off at least 2 hours before you sleep. You will also sleep better if you avoid stressful books or conversations before sleeping.
4. Incorporate Exercises into Your Daily Routine
Plan for exercise as you do for other valuable activities
Exercise helps the release of endorphins – hormones that reduce pain and make you feel good. This is vital in reducing stress. And since stress compromises the immune system, exercising will give it a boost.
Research has associated regular exercises with lower chances of getting chronic diseases. These include; heart disease, type 2 diabetes, and obesity.
The Center for Disease Control and Prevention advises adults to engage for at least 21/2 hours in moderate-intense aerobic exercises per week. Or 75 minutes of intense workouts like running. And strength training at least two times weekly.
For better results, scientists recommend doing your exercises outdoors. Interacting with nature helps boost your energy levels, reduce blood pressure, and promote the health of the immune system.
5. Consider Recommended Vaccinations
Vaccines boost the immune system by enhancing the production of antibodies. In effect, antibodies help to fight disease-causing viruses and bacteria.
Studies show, lack of immunization increases vaccine-preventable diseases and fatalities over a short time.
The easiest way to boost your immune system faster is by concentrating your nutrient intake. Take in plenty of superfoods. You can improve your diet with superfood supplements, and then you shall have helped your immune cells. You do not strengthen the immune system by food alone. Add regular exercises, good sleep, and a healthy lifestyle.
