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The immune system is responsible for protecting the body from disease.
And while it’s usually effective, everyone is susceptible to illnesses from time to time.
Eat Well
When it comes to immune function, the foods you eat matter.
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In addition to the foods you eat, see to it to stay hydrated.
Water helps regulate temperature, eliminate waste, and other essential body functions.
Sometimes, certain foods can adversely impact your immune system.
To boost immunity, limit your intake of salt, sugar, and saturated fats.
However, theres a balance between getting enough and too much exercise.
Heavy exercisesuch as training for a marathon or athletic competitioncan raise the risk of infection or disease.
Obesity can also affect lymph nodes (a key part of the immune system) and immune cell activity.
Managing weight can boost immunity.
Get Plenty of Sleep
Getting sufficient sleep supports the development and function of hematopoietic (stem) cells.
Getting sufficient and consistent sleep can help make your body more resistant to disease and infection.
Talk to a healthcare provider to ensure you’re current on your vaccinations.
Proper handwashingespecially before meals, cooking, or going to public spaceshelps prevent infections.
In a 2021 review article, researchers concluded that more frequent washing reduces disease risk.
Minimize Stress
Acute (short-term) and chronic stress can severely impact your mental andphysical health.
Learning and using healthy ways tocope with stresscan boost immunity.
Some methods include yoga, meditation, breathing exercises, walking, or participating in relaxing activities.
Get a Pet
People with dogs and cats probably dont need convincing of the benefits of owning a pet.
But in addition to companionship and comfort, having a pet may also promote stronger immunity.
Positive social experiences and real-life social contact can help easechronic inflammation, the bodys natural immune response.
While acute inflammation represents a burst of immune activity, chronic inflammation can have long-term effects and weaken immunity.
Avoid Smoking
Smoking tobaccoacts directly on the immune system.
Immune-Boosting Foods
Eating a nutrient-dense diet is essential for immune health.
Those rich inantioxidants, healthy proteins and fats, and other certain nutrients may be particularly beneficial.
Examples of such foods include:
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Elderberry is another popular herbal supplement for its potential immune-boosting effects.
While theres mixed evidence that elderberry prevents cold, it may lead to quicker recovery from them.
Researchers have also foundprobioticslive microorganisms found in supplements and fermented foodsmay help with diarrhea and respiratory infections.
Steps to take might include getting vaccinated, regularly exercising, and managing stress.
Immune-boosting methods should include getting enough sleep, eating well, and staying hydrated.
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