9 Tips To Boost Your Immune System Naturally

Make A Rainbow-Colored Plate: Eating a healthy diet consisting of whole plant foods ensures we get a variety of nutrients. These include foods like fruits, vegetables, nuts, seeds and legumes, all of which are rich in nutrients and antioxidants that may give you an upper edge against harmful pathogens. The antioxidants in these foods naturally decrease inflammation by combating unstable compounds known as free radicals, which can cause inflammation when they build up in your body at high levels. Prioritizing foods rich in antioxidants such as vitamins C, D and E, and minerals like zinc and selenium can especially help support your immune system. These nutrients also aid in overall health.

Stay Hydrated: Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is crucial to staying healthy. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion and heart and kidney function. These complications can increase your susceptibility to illness. Drinking plenty of water throughout the day helps flush out toxins and keep our immune system functioning. The goal should be to drink enough fluid daily to make your urine pale yellow.

Engage In Regular, Moderate Exercise: While prolonged intense exercise can actually suppress your immune system, moderate exercise (appropriate for your age) can give it a boost. Exercises like brisk walking, steady cycling, jogging, swimming and light hiking are effective at helping your immune cells regenerate regularly. As targets, the average adult should aim for at least 150 minutes of moderate exercise per week. To help maintain a routine, experts suggest mixing up your workout regimen. This not only keeps it interesting and enjoyable for you, but doing things like incorporating strength training to your normal activities can build muscle and enhance overall health.

Manage Your Stress Levels: Long-term stress promotes inflammation and weakens the immune system, as well as increases imbalances in immune cell function. In fact, chronic stress and inflammation contribute to the development and progression of many diseases. Activities like meditation, yoga, journaling and other mindfulness practices or enjoyable hobbies can help you manage stress. If possible, be sure to allocate time each day for yourself and stress management, even if it’s just a few minutes of deep breathing or an evening walk.

Supplement, But Wisely: Supplements refer to a wide-range of products like vitamins, minerals, herbs and other botanicals people take in addition to daily food. Certain supplements can help support immune health. Evidence-based immune-supporting herbs and supplements include the likes of Vitamin C, ginger, echinacea, elderberry, garlic and probiotics. But you shouldn’t necessarily take supplements without consulting a health professional, as there are many false and unregulated claims on the market.