We often forget that one of our body’s strongest allies is our immune system. It is our personal shield, defending us against illnesses and infections. You may have tried numerous remedies to improve your immunity, but sometimes the simplest solutions are right in front of us, like our daily diet with immune-boosting foods and a healthy lifestyle. So, don’t lose hope yet, there are many natural ways to boost and maintain your immune system, without having to take pills, we have fantastic news for you. Just by incorporating these simple practices into your daily routine, you can enhance your body’s defences and lead a healthier life.
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What are the signs of a weak immune system?
If you generally have a weak immune system, it’s time to tweak your lifestyle to boost immunity naturally. But how do you know if you have a weak immune system? If you frequently fall ill, have slow wound healing, or suffer from chronic infections, your immune system might be struggling. Fatigue, unexplained weight loss, and digestive issues can also be indicators of a weakened immune response. These signs should not be ignored, and it’s a good idea to consult a healthcare professional for a thorough evaluation. If you feel you have tried everything to level up your immunity but haven’t seen any results, these easy practical tips will surely help strengthen your immunity naturally.
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How Can You Increase Your Immunity Naturally? Here Are 12 Ways To Boost Your Immune System:
The Centers for Disease Control and Prevention (CDC) shares some useful tips for improving immunity. These are:
1. Eat Well With Immune-Boosting Foods
Eating well means emphasising plenty of fruits and vegetables, lean protein, whole grains, and low-fat dairy products. A well-balanced diet provides multiple nutrients that support optimal immune function. Be mindful of limiting saturated fats, cholesterol and salt in your diet. While a healthy diet can work wonders for your immune system, it’s important not to overdo only a few vitamins and minerals, consume all of them in a balanced way.
2. Be Physically Active
Regular physical activity not only helps you feel better and sleep more soundly but also reduces anxiety and improves immunity. Combined with a balanced diet of immune-boosting foods, exercise can help you maintain a healthy weight, which is crucial for immune health. Following the physical activity recommendations for your age offers immediate and long-term benefits.
3. Maintain a Healthy Weight
Excess weight can negatively affect how your body functions. Obesity, defined as a body mass index (BMI) of 30 or more in adults, is associated with impaired immune functions. To maintain a healthy weight, focus on reducing stress, eating nutritious immune-boosting foods, and engaging in regular physical activity.
4. Get Enough Sleep
Scientific evidence continues to build on how crucial sleep is for immune health. Sleep loss can negatively affect different parts of the immune system, leading to a wide range of disorders. To ensure you’re getting enough rest, be sure to follow the recommended hours of sleep per day for your age.
5. Quit Smoking
Smoking weakens the body’s ability to fight disease. It increases the risk of immune system problems, including conditions like rheumatoid arthritis. If you’re a smoker, taking steps to quit can significantly improve your immune health.
6. Avoid Too Much Alcohol
Excessive alcohol consumption can compromise your immune system. To protect your immune health, limit your alcohol intake and drink in moderation. This also helps in reducing your risk of infection.
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Apart from these diet and lifestyle modifications suggested by the CDC, the following practices can also help to boost your immunity naturally:
7. Herbal and Spice Drinks
Incorporate herbal and spice-infused drinks (kadha) into your daily routine. Immune-boosting foods like ginger, lemon turmeric, and basil are good choices. Whether it’s a soothing cup of herbal tea or a zesty ginger-infused drink, these beverages can contribute to a stronger immune system.
8. Practise Good Hygiene
Simple measures like frequent handwashing and thorough cooking of meats can go a long way in preventing infections, as Harvard Medical School. Good hygiene practices are essential for reducing the risk of illnesses that can challenge your immune system.
9. Minimise Stress
Stress can take a toll on your immune system. Engage in stress-reduction techniques like meditation, deep breathing exercises, or mindfulness to keep your immune system in tip-top shape.
10. Eat Healthy Fats
Incorporate healthy fats, such as those found in avocados, nuts, ghee and olive oil, into your diet. These fats can help modulate your immune response, keeping it balanced and effective.
11. Fermented and Probiotic Foods
Fermented foods like yogurt, kefir, and kimchi, as well as probiotic foods like curd, are great immune-boosting foods, which can support a healthy gut microbiome. A balanced gut is essential for a strong immune system.
12. Limit Sugar Intake and Stay Hydrated
Excess sugar can weaken immune function, so limit your consumption of sugary foods and beverages. Staying hydrated is equally important, as it helps your body transport nutrients and flush out toxins efficiently.
If you’ve tried numerous remedies to improve your immunity, don’t overlook the simple yet powerful steps you can take through your diet and lifestyle. So, start today and enjoy the benefits of a naturally enhanced immune system.