How To Boost Your Immune System Naturally
A strong immune system helps us to keep healthy and improve the ability to fight off illness. Our immune system is complex, there are a few essential steps to take to boost and strengthen YOUR immune system naturally.
Good Sleeping Habits
Good quality sleep contributes to physical and mental wellbeing. Depending on the individual 7 to 8 hours sleep is the recommended amount you should be getting for a good functioning immune system.
Water helps to naturally eliminate toxins and stave off infection. The recommended daily intake is 2 liters of water.
Have A Balanced Diet
A variety of food provides the necessary nutrients to improve your body’s ability to defend viral infection and illness. Eating healthy and well balanced diet is one way to support your immune system.
Immune System Boosting Foods
Certain immune boosting foods can help you to stay healthy this season. Here is the list of top immune system boosting foods.
Ginger – helps decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
Garlic – garlic is a popular home remedy for the prevention of colds and other illness
Turmeric – for years turmeric has been used as an anti-inflammatory.
Salmon, tuna – and other oily fish are a rich source of omega-3 fatty acids, which are essential fatty acids the body needs to stay healthy.
Spinach – is rich in vitamin C, numerous antioxidants and beta carotene, which increases the infection-fighting ability of our immune systems. It retains its nutrients when cooked as little as possible.
Broccoli – is an immune boosting food. It is packed with antioxidants and vitamins such as A, E and C, also known to be powerful against many infections and germs.
Almonds – are packed with the vitamin E, which is important in regulating and maintaining immune system function. About 40 almonds a day, provides nearly 100 percent of the recommended daily amount of vitamin E.
Oranges and Kiwi – contain Vitamin C which is key to fighting infections helping to build up your immune system and keep the rest of your body functioning properly.
Blueberries – rich in antioxidant properties that can help boost your immune system and play an essential role in the respiratory tract defence system.
Sunflower seeds – are full of phosphorus, magnesium, vitamin B6 and vitamin E, an oxidant, which improves immune function and fights free radicals, which can damage cells.
Kefir – is a fermented drink that contains live cultures of bacteria that are beneficial for health, reducing inflammation, increasing antioxidant activity.
Regular exercise boosts your immune system and reduces chances of getting a cold, a flu and other illness. It boosts your mood, reduces anxiety and depression, and helps to unwind from stress. 5 Minute stretching in the mornings, 10-15 minute regular daily exercise can bring surprising results in a long run.
Vitamin tablets containing vitamin C, all eight B vitamins (B1, B2, B3, B5, B6, B12), magnesium, zinc, calcium and folic acid. Berocca is great for mental and physical boost.
Stress suppresses the effectiveness of immune system. Find ways which work for you to minimise stress, practising the options below.
- Meditation (App: Headspace, Youtube: The Honest Guys)
- Binaural sound therapy (Youtube)
- Salt baths DIY
- Yoga (Youtube: Yoga with Adriene, Boho Beautiful)
It is also essential to be mindful and aware that the other lifestyle factors like smoking and drinking alcohol may affect immune system health. Anyone seriously concerned about their immune system should seek advice from a doctor.
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