Our immune system does a significant job of defense against harmful organisms that cause sicknesses and diseases. Our immune system requires a healthy diet, frequent exercise, and minimal stress to perform a significant job in fighting off infections. But, there are times when the microorganisms succeed and cause illnesses or diseases, and we become ill. This raises the question, “Are there ways to support and boost our immune systems?”

How to boost your immune system

There are various ways to support and boost your immune system. They may include the following:

1. Ensure that you get sufficient sleep

There is a close link between sleep and immunity. Quality sleep amounts to high immunity levels, while inadequate sleep makes you susceptible to diseases.

Getting sufficient sleep and rest can significantly strengthen your body’s natural immunity. Besides, it’s advisable to have adequate sleep when taken ill to allow the immune system to fight the sickness better.

Grown-ups should ensure to sleep over seven hours each night, teenagers between eight to ten hours, and children approximately 14 hours each day.

2. Consume a lot of whole plant foods in your diet

There are high antioxidants and nutrients in plants such as fruits, legumes, seeds, nuts, and vegetables. High levels of antioxidants and nutrients often support your immune system in fighting harmful microorganisms. They reduce inflammation rates by fighting off free radicals, which may cause inflammation in your body. Severe inflammation in your body can result in various health challenges such as Alzheimer’s disease, heart disease, and some form of cancer.

3. Consume a lot of healthy fats

Consumption of healthy fats can help boost your immune response to microorganisms by reducing the rate of inflammation. Some forms of severe inflammation may suppress your body’s immune system and result in various diseases outbreak. Olive oil, omega-3 fatty acids in salmon helps fight body inflammations and reduce the risk of chronic diseases such as diabetes.

4. Exercise regularly and moderately.

Your body needs moderate exercise to boost the immune system. Even a short exercise session can significantly increase your immunity against diseases and infections. Regular and average activities lead to decreased inflammation and can aid in the restoration of immune cells.

5. Manage your anxiety and stress at minimum levels

Living a stress-free and anxiety-free life is paramount to immune health. High and prolonged stress levels can prompt inflammation and cells imbalance.
Psychological stress can overwhelm our immunity response to sicknesses, especially young children.

Various activities can help relieve stress and anxiety levels. They include:

• Yoga
• Exercise
• Bike or horse riding
• Adventures

Further, you can see a therapist offer some counselling sessions to help manage your stress and anxiety levels.

Vitamins that helps in boosting the immune system

"An apple a day keeps the doctor away"

This is a traditional quote that has been in use for years and may have some truth. Consuming a nutritious diet rich in vitamins can significantly boost and support your immune system to keep off sicknesses and diseases. The following vitamins are vital in immune system boost:

Vitamin C

It helps in preventing infections in the body. Most citrus fruits such as grapefruit, citron, and mandarin oranges are rich in vitamin C, but there are also other good sources. They are:

• Spinach
• Brussels sprouts
• Strawberries
• Bell peppers
• Broccoli
• Cauliflower
• Papaya

Vitamin E

Vitamin E has powerful antioxidants that can help fight off infections in your body. Foods that are rich in Vitamin C include:

• Peanuts
• Sunflower seeds
• Sunflower and soybean oil.
• Almonds
• Hazelnuts

Vitamin A

Vitamin A has a great significance in fighting infections. It has two sources; from animal products and from plants which may include the following:

• Fish (Tuna)
• Meat
• Dairy products
• Carrots
• Pumpkins
• Dark green leafy vegetables

Iron

Iron helps our bodies to carry oxygen to the cells and plays a vital role in our immune system. Iron is found in most meat products as well as some plants. Red meat (should be limited to smaller portions taken less often)

• Chicken
• Oysters
• Turkey
• Canned light tuna
• Canned sardines
• Iron-fortified cereals
• Beans
• Kale
• Broccoli

At American Wellness Centre, we care about your immune system because it’s the most significant defense against sicknesses and diseases. If you have a compromised immune system, you can get in touch with us, and our healthcare providers will be at hand to offer assistance.