healthy immune

7 Tips to Boost your Immune System

Your lifestyle choices are critical in order to boost your immune system. You can blame pollution, pesticides, heavy metals in our water, food additives, and a myriad of other things for bad health. But the truth is that our habits play a significant role in how our bodies confront and deal with viruses and bacteria.

Here are seven easy changes you can make to your lifestyle to boost your immunity and maintain robust immune health.

As you will see, all of them are just plain common sense, and yet, it’s surprising how many people overlook them or downplay their importance.

1. Sleep

Bad sleep habits or poor-quality sleep raises stress hormone levels, which in turn weaken the immune system. Scientists are not exactly sure how this happens, but research has confirmed a direct relationship between sleep and the body’s ability to fight illness.

The results of a recent study should bring this home more clearly. The study found that well-rested people who received a flu vaccine developed stronger immunity to the flu virus, whereas people with poor sleep habits developed less resistance.

Burning the candle at both ends, staying up late, or simply being unable to sleep well is not to be taken lightly. You must structure regular sleep times and make sure your sleep environment is conducive to a good night’s rest

2. Exercise

Exercise doesn’t necessarily mean strenuous workouts at the gym or a formal exercise class. Thirty minutes of moderate exercise a day like walking, swimming, or cycling can do wonders for immune system health.

Exercise works to boost your immune system on two levels. It floods your body with “feel-good” hormones and promotes better sleep, both of which strengthen your body’s ability to fight disease.

3. Sugar intake

We’ve all heard the expression that sugar is poison. It is certainly true when it comes to its effect on our immune system. When sugar gets into our bloodstream, it reduces the number of immune system cells that attack and destroy bacteria. This effect can last for hours after you consume a sugary soft drink or other sugar-packed food

Reduce your sugar intake by using natural sweeteners like honey or molasses, and eating fresh sweet fruits like bananas, grapes, and peaches. Fresh juice and smoothies are another great way to satisfy sugar cravings without harming your immune system.

4. Wash your hands

Regular hand-washing throughout the day is probably something very few of us do. Washing the hands after using the bathroom is probably the limit for most people.

COVID 19 has made us more aware than ever of the importance of washing our hands frequently to prevent the virus from entering our bodies or being passed on to others.

Experts are telling us that next to social distancing, regular hand-washing is vital to prevent the contraction of this virus.

In any case, washing your hands several times during the day or using a hand sanitizer is a good health habit that should be part of any daily routine. A little soap and water can go a long way in preventing a long and uncomfortable illness

5. Stress

Stress hormones are dominant suppressors of the immune system. Constant stress drains you physically and drains your immune system, putting you at risk of becoming ill more often.

Of course, we recognize that stress is an unavoidable part of life. But natural stress relief should also be a part of our daily lives. Allowing pressure to build up is just harmful on so many levels.

You may have noticed that you are more prone to getting sick after experiencing a significant stress situation. It’s not the stress itself that makes us ill; it’s the weakening effect of pressure on the immune system that makes us sick more easily.

You must introduce some form of stress relief into your lifestyle. Make time to relax and engage in any activity that you enjoy. It could be anything from a warm bath to a long nature walk, meditation, or enjoying time with your family. Just make sure that you schedule a daily time to unwind and enjoy life.

6. Catch some rays

Sunlight is an excellent natural source of vitamin D, which also a great way to boost your immune system. If you live in a sunny climate, count your blessings, and make it a habit to catch some rejuvenating sun rays every day.

If your climate is not sunny, take advantage of sunny days and spend as much time outdoors as possible.

7. Drink plenty of water

This is another no-brainer, but how many of us neglect to do this? Water keeps your body hydrated and flushes out toxins that can slow down immune system function. Ideally, you should drink eight glasses of water a day.

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