Knowing the ways to build immune system naturally is very important when it comes to healthy living because the environment is filled with infectious microorganisms, germs, viruses etc which are always ready to invade the body and cause various illness.
However, the body has a wonderful protection mechanism called the immune system
- 1 How to Build Immune System Naturally
- 1.1 Nutrition
- 1.2 Exercise
- 1.3 Herbs, Vitamins and Supplements
- 1.4 Lifestyle Changes
- 1.5 Stress Factor
How to Build Immune System Naturally
The immune system is made up of a network of cells, tissues, and organs that work together within the body to protect the body.
It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that may like to attack your body. That is why we are often healthy despite the contamination in the environment.
Certain factors such as advancement in age and our lifestyles often tend to reduce our immune responses.
Nevertheless, here are some tips and ways to build your immune system naturally fast and streghthen your protection from germs, virus, and chronic illness
#1. Eat the Right Foods
Diets rich vegetables, fruits, nuts, and seeds, which will provide your body with the nutrients your immune system needs.
Eat whole grains, diet low in saturated fats, and only healthy carbohydrates because excessive amount of unhealthy carbohydrates will result in lower levels of T-lymphocytes and thus lead to lower immune responses. Maintain a balance diet by making sure to eat plenty of protein, which is a very important component of white blood cells.
Eat more of mushrooms and cruciferous vegetables such as kale, brocolli, collards, cabbage etc simply beacuse they help to enhance the liver’s capability of flushing out toxins and hence building the immune system.
Mothers should breastfeed their children instead of feeding them with formulas. Breast milk contains nutrients and essential components that build immune system naturally fast in a developing child
#2. Avoid simple sugars
Consuming too much sugar suppresses the immune system cells responsible for attacking bacteria. Even just consuming 2 bottles of 35cl soda or 80grams of sugar solution reduces the ability of white blood cells to overpower and destroy bacteria.
To keep you hydrated, go for natural fruit juices so as to boost your immune system with vitamins and water to flush your cells
#3. Drink less alcohol
In order to build immune system naturally fast, avoid excessive consumption of alcohol since it impairs the immune system and increases vulnerability to lung infections.
When it is metabolized in the body, alcohol results in the formation of harmful chemicals, which can destroy white blood cells. Alcohol also decreases the absorption of many vitamins and minerals, thereby affecting white blood cell count adversely. Hence, Limit alcohol consumption.
#4. Drink enough water
Water helps to energize your muscles, improve bowel function, balance your body’s fluid levels and keeps you hydrated. You should drink 8 glasses of water every day.
Avoid relieving or quenching your thirst with soda, alcohol, tea, or coffee, as these drinks actually dehydrate you
#5. Keep the body moving
Regular exercise is one of the basics when it comes to healthy living. This make it an important factor when it comes to building immune system naturally.
Sitting all day or avoiding the need to exercise can reduce your immune system’s efficiency. Movement or exercise does not only stimulates the lymphatic system (the sewer system of the body) but increases oxygenation and increases the level of leukocytes (an immune system cell that fights infection) in the body.
Exercise also relieves the body of tension and stress and boosts immune function. Go on a walk, play with your kids, run with friends, lift weights, just get creative and keep your body moving.
Herbs, Vitamins and Supplements
#6. Eat antioxidants
Antioxidants are vitamins, minerals, and other nutrients that help prevents and counteract the damaging effects of oxidation in the cells of the body. Examples of antioxidants are Beta Carotene, Vitamin C, Vitamin E, Zinc, and Selenium.
These nutrients can be found in certain fruits or vegetables such as citrus, berries and grapes etc, or can be taken with a supplement.
#7. Get morning rays
Vitamin D plays a number of roles in promoting normal immune function. Vitamin D deficiency correlates with asthma, cancer, several autoimmune diseases (e.g., multiple sclerosis), and vulnerability to infection (including viral respiratory infections).
Regularly expose yourself to the early morning sun for 10-15 minute as sunlight triggers the skin’s production of vitamin D.
#8. Take immune supportive herbs
Researches have shown that some herbs have the ability to build immune system naturally due to their high infection fighting capabilities. Here are some of this immune supportive herbs.
- Garlic: In its raw state, garlic is antibacterial, antiviral, a great immune booster, and very rich in antioxidants. To get the most health benefit from garlic, eat it raw OR allow it to sit for about 5mins after chopping before you cook it for not more than 15mins this will allow the allicin (a key ingredient that builds immune system) to form
- Ginger: It warms the body and helps to break down accumulation of toxins in the organs, specifically the lungs and sinuses. This root also helps to cleanse the body’s lymphatic system, which is the body’s sewer system
- Asian Ginseng: The root is a highly regarded herbal medicine that has the ability to stimulate and build immune system fast.
- Astragalus membranes: Astragalus products which are often made from the root of this plant are generally termed as immune system builders and boosters.
- Aloe vera: It helps build immune system naturally and promotes health by allowing the body to heal itself naturally.
- Probiotics: These are good bacteria that can safely dwell in your digestive tract. They may reduce the risk of antibiotic-induced diarrhea, viral diarrhea, vaginitis, respiratory infections and gastrointestinal infections. They may be found in diary products, fermented milk products, cereals, etc. Probiotics supplements are also available in natural foods store.
#9. Be hygienic
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Hygiene goes beyond looking and smelling your best. Taking the proper precautions can help prevent the onset and spread of infections or other illnesses.
Wash your hands regularly with soap and water. This would get rid of any dirt, germs, or bacteria you may have picked up throughout the day.
You should wash your hands after using the restroom, before, after, and while cooking food, after handling animals or animal waste, and before eating.
Shower daily. If you don’t want to wash your hair every day, then invest in a shower cap and rinse your body with soap and water.
Use body sponge to remove excess dirt and dead skin cells and also brush your teeth twice a day, and floss every night. This will help prevent the gum disease
#10. Make your weight healthy
Irrespective of your size, you are good. But to improve your health and build immune system naturally, it is important you adopt lifestyle changes to shed extra pounds.
Being overweight or obese increases your chances of developing Diabetes, Cancer, and Heart Disease. Furthermore, a high number of fat cells trigger the release of pro-inflammatory chemicals in the body, leading to chronic inflammation. When the inflammation is ongoing, tissues get damaged. This contributes to a decreased immune system
#11. Avoid tobacco smoke
So as to naturally build your immune system, tobacco smoking must be avoided because tobacco smoke undermines basic immune defenses and triggers inflammation, increases respiratory mucus, and prevents the hairlike projections inside your nose (cilia) from clearing that mucus.
Children and adults exposed to tobacco smoke are more at risk for respiratory infections, including colds, bronchitis, pneumonia, sinusitis and middle ear infections.
#12 Socialize More
People with richer social lives enjoy better health and longevity than loners do. You may think that the more people you interact with, the more chances you have for picking up infections. Not so.
When Compared with the lone wolves, the social butterflies were less susceptible to developing common colds and if they did get sick, they had fewer symptoms for a shorter period of time.
A good social network will help to build immune system naturally.
#13. Manage Stress
While stress to some extent may be unavoidable, chronic stress often allows for illness, colds, and even serious diseases. When the body is continuously exposed to stress for a while, it causes increase in the stress hormones (cortisol, adrenalin and norepinephrine) which suppress the immune system.
Activities that reduces stress such as deep breath, meditation, yoga etc often produce positive changes in the building of the immune system.
#14. Get enough sleep
Sleep is a time when growth-promoting and reparative hormones knit up the raveled sleeve of daily life. When we are deprived of sleep, there is often increase in the level of hormone called cortisol. Having a high level of this hormone for a long period suppresses immune function.
Hence, a great way to build your immune system naturally fast is to get 7-9 hours of sleep every night.
#15 Smile and Laugh more often
The beautiful thing about letting out a smile or hearty laugh is that it decreases the amount of stress hormones in the body while increasing a type of white blood cell that fights infection.
Play fun games, watch funny videos, make yourself happy as much as possible and let your stress hormones drop while your endorphins and growth hormones rise