Your immune system is your body's defense against harmful invaders, such as bacteria, viruses, and parasites. It helps you fight off infections and stay healthy. But how can you boost your immune system and make it stronger? In this blog post, we will share some tips on how to improve your immunity naturally, based on scientific evidence and expert recommendations.
## What is immunity and why is it important?
Immunity is the ability of your body to recognize and eliminate foreign substances that may cause disease. Your immune system consists of various cells, organs, proteins, and tissues that work together to protect you from infection. There are two main types of immunity: innate and adaptive.
- Innate immunity is the first line of defense against infection. It includes physical barriers, such as skin and mucus, and cells, such as neutrophils and macrophages, that can quickly respond to any foreign substance. The innate immune system does not have a specific memory of previous encounters with pathogens, so it reacts the same way every time.
- Adaptive immunity is the second line of defense against infection. It involves specialized cells, such as B cells and T cells, that can recognize and remember specific antigens, or parts of pathogens. The adaptive immune system can produce antibodies, which are proteins that bind to and neutralize antigens, and cytotoxic T cells, which can kill infected cells. The adaptive immune system can also create immunological memory, which allows it to respond faster and more effectively to repeated exposures to the same pathogen.
Having a strong immune system is important for your health, as it can help you prevent or recover from illnesses, such as colds, flu, and COVID-19. However, your immune system can also be affected by various factors, such as age, genetics, nutrition, stress, and environmental exposure. Therefore, it is essential to take care of your immune system and support its optimal function.
## How to improve your immunity naturally: 9 tips
There is no magic pill or supplement that can boost your immune system overnight. However, there are some lifestyle changes and habits that can help you improve your immunity naturally over time. Here are nine tips to strengthen your immune system and fight off disease.
### 1. Get enough sleep
Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night ¹. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness ².
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours ³. If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle ⁴. Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly ³.
### 2. Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels ⁵. Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract ⁶. Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold ⁷.
### 3. Eat more healthy fats
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Moreover, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses ⁸.
Omega-3 fatty acids, such as those in salmon and chia seeds, are also known to fight inflammation. A study in 2014 found that obese people who took omega-3 supplements for eight weeks had reduced inflammation and improved immune cell function ⁹.
### 4. Limit added sugars
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can weaken your immune system. Reducing your sugar intake may decrease inflammation and aid weight loss, thereby reducing your risk of chronic health conditions [^10^]. According to the American Heart Association (AHA), men should limit their sugar intake to 9 teaspoons (36 grams) per day, while women should limit their intake to 6 teaspoons (25 grams) per day .
Some foods that are high in added sugars include sodas, candies, cakes, cookies, and ice cream. You can reduce your sugar intake by reading nutrition labels, choosing unsweetened beverages, and opting for natural sweeteners like honey or maple syrup.
### 5. Stay hydrated
Hydration is not directly linked to immunity, but it is essential for your overall health. Dehydration can cause headaches, impaired mood, reduced concentration, and increased fatigue, all of which can affect your physical and mental performance. Dehydration can also affect your digestion, heart, kidney, and skin functions, making you more vulnerable to illness .
To prevent dehydration, you should drink enough water each day to make your urine pale yellow. The optimal amount of water you need depends on your age, weight, activity level, and climate, but a general recommendation is to drink eight 8-ounce glasses (2 liters) of water per day. You can also get fluids from other beverages, such as tea, coffee, juice, and milk, as well as from foods, such as fruits, vegetables, soups, and yogurt.
### 6. Exercise regularly
Moderate exercise can give your immune system a boost by improving blood circulation, reducing stress, and enhancing your overall well-being. Physical activity may help flush out bacteria from your lungs and airways, reducing your chance of getting a cold, flu, or other respiratory infection. It may also stimulate the production of antibodies and white blood cells, which are the cells that fight infection .
However, too much exercise or intense exercise can have the opposite effect and suppress your immune system. Therefore, it is important to balance your exercise routine with adequate rest and recovery. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with two sessions of strength training per week .
### 7. Manage your stress levels
Stress can take a toll on your immune system. When you are stressed, your body produces more cortisol, a hormone that helps you cope with stress. However, prolonged or chronic stress can impair your immune system by reducing the number and function of your immune cells . Stress can also increase inflammation and lower your resistance to infection .
To manage your stress levels, you can try various relaxation techniques, such as meditation, yoga, breathing exercises, or massage. You can also practice positive coping skills, such as journaling, listening to music, reading, or talking to a friend. Moreover, you can avoid or limit the sources of stress in your life, such as work overload, financial problems, or toxic relationships.
### 8. Supplement wisely
While there is no evidence that any supplement can prevent or cure COVID-19, some supplements may help support your immune system and reduce the severity or duration of other infections. However, you should always consult your doctor before taking any supplements, as they may interact with your medications or have side effects. Some of the most common supplements that may benefit your immune system are:
- Vitamin C. Vitamin C is a powerful antioxidant that can protect your cells from oxidative stress and boost your immune system. It can also stimulate the production of white blood cells and antibodies, which are essential for fighting infection. Vitamin C may also shorten the duration and severity of the common cold . You can get vitamin C from foods like citrus fruits, strawberries, bell peppers, broccoli, and kiwi, or from supplements. The recommended dietary allowance (RDA) for vitamin C is 90 mg per day for men and 75 mg per day for women .
- Vitamin D. Vitamin D is a fat-soluble vitamin that helps regulate your immune system and inflammation. Vitamin D deficiency is associated with an increased risk of respiratory infections, such as the flu and COVID-19 . You can get vitamin D from sunlight exposure, foods like fatty fish, egg yolks, and fortified dairy products, or from supplements. The RDA for vitamin D is 15 mcg (600 IU) per day for most adults, but some experts recommend higher doses for optimal
(1) 9 Tips to Strengthen Your Immunity Naturally - Healthline. https://www.healthline.com/nutrition/how-to-boost-immune-health.
(2) How to boost your immune system - Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system.
(3) Six Ways You Can Help Your Immune System - Harvard Health. https://www.health.harvard.edu/healthbeat/six-ways-you-can-help-your-immune-system.
(4) 5 Tips For Boosting Your Immune System - AARP. https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html.
(5) 4 immune-boosting strategies that count right now. https://www.health.harvard.edu/blog/4-immune-boosting-strategies-that-count-right-now-202201122669.
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