Your immune system does an incredible job of defending your body against harmful microbes which can cause all manner of illnesses and diseases. However, it is a complex system which requires balance in order for it work at an optimal level.
Admittedly, the idea of ‘boosting’ your immunity is a health practice which stands on shaky scientific ground. Indeed, as BBC Future reported ‘’the concept of “boosting” your immune system doesn’t hold any scientific meaning.’’
Whilst there’s no proven way to ‘boost’ your immune system, there are certainly things you can do to support your body’s natural functions and ensure your immune system is functioning normally, rather than running the risk of weakening it.
With all that in mind, here are 5 ways to better support your immune system this year.
DRINK MORE WATER
The first step is simple enough – drink plenty of water. Drinking enough fluids can support the natural function of your immune system by helping your body get rid of waste through perspiration (sweating), urination and bowel movements.
Water also helps carry both nutrients and oxygen to your cells, further strengthening your body and keeping your immune system functioning normally.
It’s recommended that we drink at least 6 cups of water a day. Fortunately, drinking that amount needn’t be difficult. Simply make drinking a cup here and a cup there part of your daily routine; one when you first wake up, one with breakfast, another water with lunch, one mid-afternoon, one with dinner and, finally, a glass as part of your bedtime routine. Job done!
Alternatively, set reminders on your phone to have a cup occasionally. The Apple app Daily Water, for instance, tracks how much you drink each day and reminds you to drink water on time. On Android, the app Hydro serves a similar function.
EAT A HEALTHY DIET
Your immune system is like any fighting force and needs good nourishment to perform well. A well-balanced diet enriched with plant-based foods like fruits and vegetables, alongside healthy fats found in olive oil, fish and seeds, will give you the upper hand when it comes to keeping your immune system functioning properly.
Though it’s unlikely that specific foods grant the body special protection or gives the immune system a boost, some nutrients have been identified as being critical to the function of immune cells. These include Vitamins C and D, which are found in citrus fruits such as oranges and grapefruits, as well as in leafy green vegetables and carrots.
What’s more, zinc and iron, found in lean meats, liver, eggs and nuts, are both essential for optimum immune function, and there’s a growing body of research that suggests prebiotic and probiotic foods may be beneficial in supporting immune function, too.
Probiotic foods include fermented vegetables like kimchi and sauerkraut, yoghurt with live active cultures, and miso. To consume dietary prebiotics, one should focus on a balanced diet of fruits, vegetables, beans and pulses.
There are also so-called immune boosting juices and smoothies on the market. Though we’d prefer to call them ‘immune system supporting juices’, that’s admittedly not nearly as catchy. Usually containing fruits and vegetables believed to have antioxidant, detoxifying properties, these can give you a hit of sustaining ingredients quickly and deliciously.
DON’T STRESS
As WebMd point out, ‘’Just having anxious thoughts can weaken your immune response in as little as 30 minutes.’’ And that’s before we consider more all-consuming stress, which can be truly detrimental to your immune system, suppressing its normal function and leading to a higher propensity for sickness.
Whilst staying cool, calm and collected isn’t necessarily going to ‘boost’ your immune system or strengthen it, keeping stress at bay can help you ensure your immune system is functioning to its full potential.
We can’t deny that the last two years have been about as stressful as it comes, but as we move into 2022, there are lifestyle choices you can make to help stay calm and composed. Check out some tips on that here.
GET ENOUGH EXERCISE…
One of the best ways to improve your immune system is exercising on a regular basis. Moderate exercise like walking, running or cycling can boost the effectiveness of your immune cells to regenerate and travel throughout the body, stimulating your immune system as a result.
Right now, in the depths of winter, we realise that just one glance out the window can be one hell of an obstacle to putting on your gym shorts and pummeling the pavement. But good, regular exercise can help reduce your chances of getting a cold, flu or other illness as it can help flush bacteria from your lungs and airways.
The change in body temperature when you take part in any form of exercise can also play a significant part in preventing an illness. This is because the rise in temperature during and straight after exercise can prevent bacteria from growing and ultimately fight any infection in a similar way it would if you had a fever.
…AND SLEEP
Finally, and on the opposite end of the spectrum, sleeping for 7 to 9 hours every night does wonders for your body as it helps to maintain your natural immunity while you get some much-needed shut-eye. On the flip side, if you get an inadequate amount or suffer from sleep deprivation, this has been linked to a weakened immune system and means you are more susceptible to sickness.
But that’s not all; during sleep, your immune system releases cytokines proteins. Some of these proteins can aid your sleep, while others can fight off infections and inflammation, meaning it’s crucial to get a good night’s rest to properly protect your body.
If you’re keen to read more about doing just that, then check out these 6 smart ways to make your sleep deeper and more restful. You’ll thank us tomorrow morning!
THE BOTTOM LINE
So much of this thing is cyclical; if you exercise regularly, you’ll likely lower your stress levels. Lower your stress levels, and you’ll have more energy to exercise. Keep up with that committed exercise regime, and the willpower to cook clean, healthy meals may well increase. Cook clean and healthy meals, and you’ll find that you’re sleeping better. Sleep better, and you’ll discover even more energy to exercise…
We could go on like this forever. What we’re trying to say is that whilst immune system ‘boosting’ may be a concept debunked by scientists, by leading a holistically healthy lifestyle, you’ll give your immune system all the tools it needs to fight disease and keep you strong.