Nature has blessed us with a natural defense system that protects us against infections and diseases. However, our modern lifestyles, including our stressful work routines, poor diet, lack of adequate sleep, and numerous other factors, cause our immune system to weaken. Moreover, the evolution of pathogens and the emergence of novel diseases add to the challenges.
The good news is that there are simple ways of improving your immune function. From simply washing your hands frequently to maintaining healthy water intake, you can follow easy, everyday tips to enhance your immunity significantly.
Let’s take a look at 10 simple tips for a stronger immune system.
- Consume Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that are extremely effective at boosting our immunity. Firstly, they help reduce inflammation in the body. Inflammation is often caused in response to an infection. When it is left untreated, it grows and impairs the function of the immune system. Omega-3s come to the rescue as anti-inflammatory agents, combatting inflammation and allowing the immune system to work more effectively.
These fatty acids also help in the production of immunity-enhancing molecules, such as antibodies. These cells identify pathogens and stimulate the immune response to get into action.
Some excellent sources of omega-3s include chia seeds, walnuts, and fatty fish, such as salmon and sardines. You may also get your dose of omega-3 fatty acids from fish oil supplements that are available in the form of pure oil or capsules.
- Wash Hands Frequently
The simplest yet one of the most powerful ways of boosting your immunity is by washing your hands frequently. You subconsciously pick germs from all kinds of surfaces – doorknobs, handrails, light switches, elevator buttons, and even your face. These germs can enter your body when you eat with your hands or touch your mouth or eyes, causing various infections.
So, get rid of them by simply washing your hands frequently. In particular, don’t forget to wash your hands before eating, after using the bathroom, or when you’ve been in any public place.
- Consume Vitamin-C Rich Foods
Vitamin C is an excellent immunity-boosting antioxidant. It protects our body cells from free radicals that cause many serious health issues like cancer, heart diseases, and inflammatory conditions, such as arthritis.
Additionally, vitamin C plays an important part in enhancing the function of white blood cells – our body’s little soldiers that fight against pathogens. As a result, it boosts our defense system, preventing infections like the common cold, flu, and strep throat.
So, enjoy a refreshing glass of fresh orange juice at breakfast for a dose of vitamin C. You may also enhance your intake of the wonderful vitamin with fruits like strawberries, kiwis, guava, and pineapple. Adding some colorful bell peppers to your meals or turning on the heat with green chilies is also a fantastic way of boosting your vitamin C consumption.
- Stay Hydrated
Skip the sugar-loaded sodas and stay hydrated with eight glasses of plain water every day. One of nature’s biggest blessings, water plays a crucial role in boosting the body’s immunity.
Drinking plenty of water helps you flush out toxins from your body. These toxins include environmental pollutants, by-products of the body’s natural metabolic processes, and additives or other harmful substances that we ingest from food.
- Get 8 Hours of Sleep
After a long day of dealing with work and household responsibilities, your body needs a full 8 hours of sleep. It helps in maintaining your overall well-being, including a stronger immune system.
While you are sleeping, your body undergoes a process of cellular repair. As the cells and tissues regenerate and repair, your physical health receives a boost. Moreover, the process is also important for maintaining your immunity, making sure all components of the system are in optimum shape for effective functionality against diseases.
- Take Probiotics
While our immune system is busy fighting off harmful pathogens, there are some beneficial bacteria out there that can actually enhance our immunity. These are probiotics that promote our health in a number of ways.
The friendly bacteria grow in our gut and prevent harmful bacteria from flourishing. Moreover, they also boost the production of antibodies and other important cells involved in the immune function.
- Limit Alcohol Consumption
Alcohol weakens the immune system as it hinders the production of white blood cells. Moreover, excessive alcohol also causes inflammation in our cells and tissues. Consequently, it negatively affects the function of the immune system, making our body more vulnerable to diseases.
- Limit Sugar Intake
Sweet delights might give us pleasure, but sugar is bad when it comes to our health. It reduces the effectiveness of immune cells. Additionally, refined sugar also leads to inflammation, which, in turn, impairs the function of our immune system.
So, cut down your sugar intake by ditching sodas, processed sweet snacks, and sugary cereals. You may satisfy your sweet tooth with healthier options, such as a piece of dark chocolate after dinner or a serving of fresh fruits for dessert. You may also add honey to your morning oatmeal or bananas to your smoothies to replace the sugar.
- Consume Ginger
A staple in Asian cuisines, ginger is good for the immune system. It is loaded with antioxidants that protect our body from free radicals and enhance the function of the immune system.
In addition, ginger also exhibits anti-inflammatory properties. Inflammation in the body negatively affects our immunity. So, by reducing the condition, ginger makes our immunity stronger.
You can avail the health benefits of the root in various ways. Boil some chunks in water and enjoy a comforting cup of ginger tea.
- Have some Moments of Laughter
It’s a common saying that laughter is the best medicine. Well, it most certainly is when it comes to improving your immunity. Pleasurable moments and laughter suppress the production of stress hormones that weaken immunity. On the other hand, laughter stimulates hormones, such as endorphins, that boost the immune system.
Take care of your body’s natural defense to avoid falling prey to illnesses and diseases. From maintaining personal hygiene to consuming immunity-boosting foods, you can take small steps to bring a remarkable improvement to your immune system. Consequently, you will be able to lead a healthier – and not to mention – a happier life!