An effective immune system protects against germs, prevents illnesses like colds and COVID-19, and aids recovery after illness. There is no magic pill to boost our immunity; however, various diet and lifestyle strategies may provide relief.
Consume immunity-boosting foods to fortify the immune system. Water, fruit and herbal tea provide essential hydration while simultaneously providing essential immune-enhancing vitamins.
1. Get Vaccinated
Vaccines (also called immunization) provide your immune system with a learning opportunity so it can become better at fighting disease without becoming fully infected. While certain vaccines may cause temporary fatigue or discomfort, their lasting protective effects should outweigh these temporary side effects. Everyone should get all recommended vaccinations at the recommended intervals.
When an infectious organism such as a virus or bacteria enters your body, your immune system responds immediately with antibodies made from B-cells that recognize them as threats and produce lots of antibodie to attack and eliminate them – this is called your primary immune response; vaccines can initiate it more rapidly and more swiftly than usual.
Vaccines offer protection from serious illnesses like measles, mumps and whooping cough (pertussis). Additionally, vaccines also help create community immunity against them. Although natural immunity gained through experiencing illness may seem stronger or superior to vaccination immunity, vaccinating is the safest and most effective method to gain protection against disease while natural immunity often brings with it long-term side effects or even death risks that are far greater with natural immunity.
2. Eat Healthy
There are countless herbal preparations, supplements and products marketed as immune boosters that claim they work despite no scientific proof that they do. If anything, overdoing the immune boosting vitamins may actually hinder your body’s natural defense mechanisms against infection and reduce immunity overall.
Diet can play an essential role in maintaining a strong immune system. Registered dietitian Julia Zumpano shares some key nutrients to support immune health:
Vitamins C, E and D; zinc; and omega-3 fatty acids all play an essential role in improving immune function. You can obtain these essential nutrients through various foods like fruits and vegetables; whole grains; dairy; fortified plant proteins as well as fortified cereal products.
Citrus fruits, berries, leafy greens, garlic, ginger, yogurt and nuts contain antioxidants and other bioactive compounds which support immune function and may even prevent the occurrence of certain forms of inflammation, such as cardiovascular disease or certain cancers.
Overall, maintaining a healthy diet and lifestyle are the best defenses against infection. Avoiding tobacco, getting enough sleep and exercise, managing stress levels effectively and limiting alcohol intake all help strengthen immunity; vaccination and good hygiene practices also play a crucial role.
3. Exercise
A healthy immune system consists of an intricate network of cells, tissues and organs working together to protect you against germs and heal injuries. Your immune system also remembers specific germs it encounters and develops acquired immunity – remembering what to look out for next time so it can attack faster.
Researchers believe exercise can aid immune function in various ways. According to one study, exercise was found to increase white blood cell circulation, as well as their ability to detect and destroy bacteria and viruses. Exercise gets lymphocytes (immune cells) moving all around your body during activity as well as maintaining their presence up to three hours afterwards.
Exercise on at least 30-60 minutes daily and at least three times each week to achieve optimal results. Intensity also matters: according to one study, high-intensity workouts — such as bootcamp sessions — may not be as beneficial to immune health than moderate intensity activities like power walking or slow bike rides.
Keep exercise within reasonable bounds: Exercise can release stress hormones that suppress immunity; overdoing it with marathon training or long, intense gym workouts may even put undue strain on both the immune and cardiovascular systems, potentially making you sick.
4. Manage Stress
Stress is a natural, but prolonged, body response designed to protect us from danger; however, when prolonged, it can lead to high blood pressure, fatigue and decreased immunity. Finding ways to effectively manage and prioritize relaxation in life such as sleep, deep breathing exercises, meditation prayer or exercise is better than turning to substances as these strategies won’t solve the underlying cause. If you need assistance managing stress levels consult your health care provider on a therapist or counselor that could assist.
Health Canada brings this post to you for additional information on vaccines, healthy eating and other topics pertaining to your health. Visit their site today for more details!
