Healthy ways to strengthen your immune system

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

Don't Smoke ‐ enough said

Eat a Diet high in Fruits and Vegetables
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 combating unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.

Eat Organic Foods
You will want to stick to eating organic foods whether it is fruits, vegetables, meats, legumes, and whole-grains. Organic foods are rich in nutrients that will keep your overall body stronger. While you eat mostly organic foods, you will not want to eat processed foods that are full of unhealthy additives, preservatives, chemicals, and refined sugar.

Exercise Regularly
There is no need to do a hefty workout for hours daily. All you need to do is to take a brisk 30-minute walk each day to get your heart pumping and circulation going. Additional examples of moderate exercise include steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

Get Adequate Sleep
If you don't get good quality sleep, you will become run down. Therefore you will become more susceptible to catching any virus or bacterial infection. You need sleep to repair and to recharge your body. Manage your stress levels - Long-term stress promotes inflammation, as well as imbalances in immune cell function. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

Drink Some Lemon Water
Lemon is rich in vitamin C and other antioxidants which will keep your immune system strong. The first thing you should do in the morning is to drink a cup of lemon water. Just squeeze a lemon and add it to a cup of filtered water.

Cut Back of Refined Sugars
Refined sugar can cause your body to become inflamed and that can turn into a breeding ground for viruses and bacterial growth. This can weaken your immune system. You will want to limit your sugar intake as much as you can and go for naturally sweetened foods and organic foods. Go for whole-grain instead of white, for example. Snack on strawberries instead of candy as well.

Drink Two Cups of Green Tea a Day
Green tea has some excellent properties to fight off any type of microbe as it is rich in antioxidants. You will want to get two 8-oz cups of green tea a day if you can which will keep your immune system powerful.

Eat Some Fresh Ginger
Ginger is potent as it is full of powerful properties and antioxidants to help cleanse your body and to ramp up your immune function. You don't need a lot. Just grate some fresh ginger and add it to anything you are eating.

Bone Broth
Bone broth is filled with plenty of important minerals as well as amino acids which can keep your immune system powerful. This is a natural way as well to help reduce inflammation and fight infections. It is easy to make and sip on it daily if you can.

Raw Honey
Raw honey is loaded with properties to help keep your immune system strong as it also has antibacterial properties. It can even lower your chances of developing cancer. Do not get pasteurized honey as the healing properties it has has been removed during the processing. Only go for raw honey and stick to 1 spoonful per day due to the fact it has high sugar content.

Stay hydrated
Preventing dehydration is important to your overall health.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it's free of calories, additives, and sugar. It's important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.

Eat More Healthy Fats
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

Supplement wisely
However, some studies indicate that the following supplements may strengthen your body's immune system.

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth

Vitamin D3 - Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Vitamin D3 is a strong antioxidant that kills viruses, fungi, and bacteria. You will want to take supplements, especially when there is less sun exposure. Because even during the summer the strong UV rays limit your exposure to the sun, you will want to continue taking supplements.

Zinc - Taking in enough zinc is important as this mineral is essential for building a healthy immune system and function. Zinc has antioxidant properties that are similar to the properties in Vitamin C. Take some zinc supplements, or you can get the mineral in food such as egg yolks, pumpkin seeds, sunflower seeds, sardines, seafood, and pecans.

Elderberry - Elderberry is a fruit that has strong properties to boost immune function. Elderberry cough syrup has been effective for relieving congestion and coughs. This herb has been used in folk medicine as a remedy for flu and colds for a long time.

Garlic - Like ginger, garlic has some powerful properties that will keep your immune system strong. Do not use powdered garlic as the nutrients and properties have been filtered out. Use fresh and raw garlic and add it to your dishes. You can take capsules as well if you don’t like the taste.

Tumeric - has been a common Ayurvedic herb to promote healing for a long, long, time. This herb contains a property called curcumin as it helps improve the gut function, keeps brain function strong, as well as reduces any type of inflammation. Therefore, it is a great immune system booster as well. It is a strong spice so add a small amount of it to your dishes.

The Bottom Line You can make several lifestyle and dietary changes today to strengthen your immune system. Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defenses against harmful pathogens.

If you stick to most of these ways to keep your immune system strong, then you will have a good chance of staying healthy. Stay safe and keep practicing social distancing in the meantime.

Sources:
Healthline.com
Health Harvard.edu
Healthypoints.net