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10 Ways to Boost Immunity

The immune system acts as our body’s first line of defense against any ailments. It is a complex large network of organs, proteins (antibodies), white blood cells, and chemicals that work in collaboration to protect our body from foreign invaders (such as bacteria, viruses, fungi, and parasites) that could lead to infections, diseases, and illnesses. A strong immune system can reduce one’s risk of falling sick and Boost Immunity. However, it is not so powerful as one can still have allergies and suffer from other autoimmune conditions.

Different factors play a role in regulating the immune system to keep it in balance. If one’s immune system is weakened or not functioning well enough to keep the body healthy, the good news is there are multiple ways to support and boost the immune system.

Here one can explore 10 effective ways to Boost Immunity

All of which can be easily included within their usual routine. The upcoming list is not exhaustive, but these ways are widely accepted as best for maintaining a healthy immune system that could fight infections as well as defend the body against chronic illnesses like liver disease, heart disease, and type 2 diabetes.

  1. Work Out Regularly

    Daily moderate levels of physical activity can help boost blood circulation. With better blood flow, the white blood cells (immune cells) and other infection-fighting cells could quickly move to the infection site and heal the body, thereby enhancing and extending periods of immunity. As per some research studies, the immune system can experience physiological changes while an individual exercise. Not only strengthening the body, but daily workouts can also help a person deal with stress by releasing endorphins that help combat cortisol levels in the body- the stress hormones and help make a person feel happier. Thus, both physical and mental health stays in good health.

  2. Sleep Well

    Immunity and sleep are inextricably connected. Insufficient sleep could raise cortisol levels in the body which impairs the immune system. Therefore, a proper full night’s sleep is essential to replenish the infection-fighting cells and proteins that help rejuvenate the body and boost immunity.  Eating a healthy and balanced diet: Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins provides the body with the essential vitamins and nutrients required for a strong immune system. Getting enough sleep: Lack of sleep can weaken the immune system, so it is important to get at least 7-8 hours of sleep per night.

  3. Control the Stress Levels

    Chronic stress can cause inflammation in the body and suppress the body’s normal immune responses. That’s because of the increased production of cortisol and cytokines that triggers inflammation and the reduced number of leukocytes. Additionally, stressed individuals would probably not take enough sleep and eat well, so they might neglect other healthy habits that improve immunity as well. Thankfully, people can try reducing stress through various ways including exercises, yoga or meditation, practicing mindfulness, or taking help from a therapist/counselor (when self-management of stress is not helpful). Stress management: High levels of stress can weaken the immune system, so it is important to practice stress-management techniques such as meditation, yoga, or deep breathing exercises. Avoiding smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can weaken the immune system and increase the risk of infections and diseases.

  4. Keep Body Well-Hydrated

    This means dehydration could slow down the lymph flow and lead to issues with the immune system. Therefore, it is important to have adequate water daily and limit intake of immune-suppressing drinks such as sugary drinks or beverages.

  5. Sustain a Healthy, Nutritious Diet

    Diet must not include toxic/commercial foods like those having food additives, colors, preservatives, and flavors as these only weaken the immune system. If there is a prolonged or excessive intake of refined sugars and highly processed foods, people could develop infections and chronic illnesses as a result of this. These are great sources of essential proteins, fats, vitamins (A, C, B6, B12, and E), and minerals (like folate, zinc, selenium, copper, and iron)- all contributing to a healthy immune system. Fermented foods such as Kimchi, natural yogurt, sauerkraut, and miso are beneficial as it supports good gut health and helps establish a strong immune system.

  6. Practice Deep Breathing

    Daily practicing a simple act of slow, controlled breathing from the diaphragm can be a terrific help to lower cortisol levels in the body, reduce blood pressure, and improve arterial blood and lymph flow.

    Washing hands frequently: Washing hands frequently with soap and water can help prevent the spread of germs and infections.

  7. Maintain Good Hygiene

    Most infections develop because of getting in contact with contaminated surfaces. Therefore, one must take into habit proper frequent washing of hands, before eating and using an antimicrobial soap in running warm water for at least 20 seconds. After a workout, washing hands and taking shower are also important as sweat can be a good breeding ground for bacteria. Other hygiene habits include trimming nails to keep them clean, daily brushing teeth twice, and many more.

  8. Resist Smoking and Excessive Alcohol Consumption

    Excessive smoking of tobacco and daily or excess intake of alcohol can interfere with immune function and increase the risk of having infections. Alcohol and tobacco act as toxins for the body and result in weakened immune systems.

  9. Laugh Out More

    Laughing is known as the best health medicine and therefore a great way to boost immunity as well as mental health. Getting vaccinated: Vaccines provide protection against many infectious diseases and can help strengthen the immune system. Taking supplements: Some supplements, such as vitamin C, vitamin D, and zinc, may help boost the immune system. However, it is important to consult a healthcare professional before taking any supplements.

  10. Wisely Choose the Health Supplements

    Although there is strong evidence suggesting that bodies absorb nutrients and vitamins from foods more easily than supplements, some times of the year it is important to add health supplements to the diet. Dietary supplements are like a top-up on essential vitamins and minerals which a person is not able to get enough of through diet.


Outlook Health provides health news and covers the latest health information for people as well as health education.

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