10 healthy ways to boost your immune system

Immune boosting has become a major health trend in recent time. On the whole, our immune system does a remarkable job of defending the body against germs and infection. 

From time to time, germs can storm into this mechanism and leave us sick. However, it is possible to intervene in this mechanism and giving it a boost. 

In doing so, we need to explore the effects of a balanced diet, regular physical exercise, stress management as well as lifestyle changes to be able to bring perfect harmony to the immune system. 

Here is a list of 10 healthy ways to boost your immune system 

1. Get all the important nutrients through diet 

Selection of fruits, nuts, leafy vegetables and healthy protein

Our body absorbs nutrients more easily from dietary sources than supplements, hence eating a healthy diet must be your first line of defence. Deficiency of various micronutrients, for example, zinc, folic acid, Vitamin A and Vitamin C can impact the functioning of the immune system. 

A resolution to this would be eating a well-balanced diet, ensuring you’re getting all the important nutrients to maintain the wear and tear of the immune system.

2. Sleep sufficient hours

Researchers have found that there are many important activities happening while we’re asleep. And one of them is the production of infection-fighting molecules that circulate throughout our body to defend it from disease. 

On the other hand, sleep deprivation is likely to cause a wide range of health issues. Mounting evidence shows that it can disrupt the way our immune system works, making you more prone to fall sick if you fail to sleep enough hours. 

3. Regular exercise has a profound impact on immune cells 

Regular exercise helps to regulate blood circulation and improves metabolism. And when blood circulation is regulated, the immune cells find it easier to travel around the body and fight infectious germs.

4. Keep stress at bay 

Both the immune system and stress can affect each other in reciprocal ways

When you are stressed over a long period of time or feel anxious repeatedly, your body may fail to signal to return to normal body functions. This not only weakens the system but also make you sick frequently. 

Woman seated on grassy mountain with legs crossed and hands in a Yoga - meditation position

Whether you practice meditation or play a sport, keeping your stress low will help in boosting your immune system.

5. Maintain a good gut health 

Doctors now believe that 80% of your immune health is keeping good gut health. A diet that is rich in whole, unprocessed and fibre food will reduce inflammation and encourage good gut bacteria to establish a strong immune system. 

6. Consider taking supplements with a doctor’s advice 

While supplements do give a boost to your immune system, we recommend it works best only in conjunction with a healthy diet. 

If you’re looking for ways to boost your immune system, consider seeking advice from your doctors on the kind of supplements and diet that would work best for you. 

7. Wash your hands thoroughly before handling food 

Hands being washed with soap prior to food preparation to prevent the spread of germs

This is one thing that you should practice throughout your life. Before eating, cooking or handling food, wash your hands. 

It comes as one of the most effective ways to prevent the spread of germs. 

8. Keep current with all vaccinations 

Vaccines help the body to build immunity against a myriad of diseases such as Influenza. So it is advised to stick to your vaccine schedules and keep your immunisations up to date. 

9. Incorporate natural superfoods into your diet 

Superfoods are particularly packed with a high amount of vitamins, minerals and antioxidants that make them great to fend off germs during cold and flu season. 

Superfoods such as garlic, kale, matcha, berries and chia seeds are great for boosting the immune system. 

A bowl of blueberries and rasperries

10. If you drink alcohol, drink only in moderation

In general, alcohol makes it harder for the immune system to function properly and ward off germs. It can damage the immune cells that increase the risk for infections. 

For example, in the lungs, alcohol can damage the immune cells as well as the fine hairs that have the job to keep pathogens away from the lungs.