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Natural Ways to Boost Your Immune System

1. Eat Healthy Foods

Eating healthier foods is a great way to both improve your health and boost your immune system.

Whole foods contain key nutrients and vitamins that your body needs to repair damage and maintain a strong immune system over the long term. They also contain antioxidants that can decrease inflammation and combat unstable free radicals.

Healthy foods like fruits and vegetables contain vitamins and probiotics: critical compounds for general immune system health and recovery.


2. Vitamins and Probiotics

Adults looking to boost their immune system should make sure to take supplements or eat foods that contain sources of vitamins C, vitamin A and iron. These vitamins are particularly necessary for good immune system function.

Probiotics are also great ancillary supplements you should take if you want to maintain a strong immune system. Probiotics boost the healthy bacteria in your gut that can support your immune function and digestive efficiency. Your gut bacteria are responsible for getting rid of unhealthy microbes and potentially harmful pathogens you might ingest.

Taking probiotics in conjunction with vitamins has the potential to improve your body dramatically and holistically. Combined, both elements can boost your immune system and make it that much more difficult for any kind of infection or disease to take hold.


3. Sleep

This might seem obvious, but one of the best ways you might boost your immunity is by just getting enough sleep every night. Unfortunately, we regularly forgo sleep in favor of other activities or work.

Adults need an average of 7 to 8 hours of sleep every night. While there might be a few outliers here and there, chances are that your body is one of the majority group. There are tons of evidence to suggest that your immune system and overall bodily health dramatically drop whenever you get fewer than six hours of sleep for multiple nights in a row.

In the short term, sleep deprivation can affect your memory, mental acuity, and mood. Suffice it to say that sleep is a big deal and you should always try to get over seven hours off each night.

If you’re having trouble falling asleep, it helps to try to lay down at the same time every night and avoid screens (like the ones on your phone or computer) for at least an hour before bed. This prevents harmful blue light from triggering hormonal releases in your brain that can make it more difficult for your body to enter the first sleep cycle.


4. Exercise

It’s common knowledge that moderate exercise is needed not only for general bodily health but for your mood’s stability. But moderate exercise may also boost your immune system to great effect.

In fact, some studies showed that even just one session of moderate exercise can improve the efficiency of various vaccines if you have a compromised immune system. This makes exercise even more important if you want to shore up your body’s defenses against infection.

What counts as moderate exercise? You don’t have to work up a terrible sweat at the gym. Many regular activities can “count” as your exercise for the day, including biking, jogging, swimming, or even brisk walking. You can also hike or do a light aerobic workout from the comfort of your own home.

All told, you should shoot for around 150 minutes of moderate exercise every week to positively impact your immune system.


5. Stay Hydrated

While drinking enough water won’t protect you from various viruses or harmful bacteria, it does prevent your body from entering a dehydrated state. When you’re dehydrated, your body is at a lower energy level and your immune system is not as effective.

Dehydration can cause various headaches and hinder your body in lots of other ways. Some organs can suffer negative side effects as a result of dehydration. For instance, your heart and kidney functions can suffer if you’re dehydrated4.

When you’re trying to rehydrate, water is your best bet. But if you want something that does have some flavor, tea or some juices that are low in sugar can also be effective.

An easy way to know if you are properly hydrated? Your urine should be a pale yellow in color.

So, give your body the support it deserves – using natural ways to boost your immune system.



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