Our immune system should be working correctly to ensure our survival. It performs various functions, including protecting us from the attack of bacteria, viruses, parasites, and many other environmental agents.

As long as our immune system is working correctly, we don't notice that it's there. But once it stops working appropriately, we get to know the importance of a healthy immune system. Once your immune system weakens, your body becomes vulnerable to the attack of harmful environmental agents. Germs that you have never encountered before are more likely to make you ill.

Hence, you must pay significant importance to make sure that your immune system is working efficiently. If you are searching for tips that can help you strengthen your immune system, search no more.

7 Tips to Build a Stronger Immune System

Here we have highlighted some of the easy lifestyle changes you can adopt to strengthen your immune system and enjoy a blissful life. So, stay connected to us and read the article until it ends. I guarantee you will end up gaining valuable information regarding strengthening your immune system.

1. Do Moderate Exercise

Prolonged and intense exercise suppresses your immune system; however, moderate exercise can give it a boost. Furthermore, developing a habit of moderate exercise can help reduce inflammation and help your immune cells regenerating.

Some of the moderate exercises that you can include in your daily routine include:

• Cycling
• Brisk walking
• Jogging
• Swimming
• Light hiking

Generally, it is recommended to go for 150 minutes of moderate exercise in a week.

2. Consume Healthy Food

The strength of our immune system significantly depends on the food we eat. Consuming a healthy diet gives the fuel that your body needs to fight off the germs. Make sure that you are eating food that is rich in essential vitamins and nutrients.

A diet lacking in micronutrients such as vitamin B6, C, A, and E reduces your body's immune response. So, the best way to feed your immune system is through eating plenty of fruits, vegetables, lean proteins, and whole grains. These foods are rich in vitamins and minerals and play a vital role in strengthening the immune system.

3. Consume Healthy Fats

Healthy fats present in olive oil and salmon function to boost your body's immune response. It does so by decreasing inflammation. Olive oil possesses anti-inflammatory properties and functions to reduce the risk of chronic diseases such as heart diseases and type 2 diabetes.

Furthermore, olive oil’s anti-inflammatory properties help in fighting off harmful disease-causing bacteria and viruses. In addition to that, omega-3 fatty acids found in salmon and chia seeds help in fighting inflammation.

4. Get Enough Sleep

It is a well-known fact that sleep and immunity are closely related. Lack of sleep or poor sleep quality is strongly linked to a higher susceptibility to sickness. Getting appropriate rest strengthens your immunity.

Studies show that people who sleep less than 6 hours a day are more likely to catch a cold as compared to those who sleep 6 hours or more. Also, you will sleep more when you are sick to strengthen your immune system and help it fight the illness in a better way.

Researchers claim that adults should get at least 7 hours of sleep each night. In contrast, teens need 8-10 hours, while younger kids need up to 14 hours of sleep in a day.

If you are struggling to get enough sleep, reduce your screen time and try to get to bed early. Some other tips suggested to improve your sleep quality include:

• Using a dark room
• Using a sleep mask
• Going to bed on time

5. Limit the Usage of Added Sugars

Added sugar and refined carbs lead to obesity, which in turn increases your chances of getting sick. Obesity is the root cause of many chronic diseases such as diabetes, cardiovascular disorders, etc. These chronic diseases weaken your immune system.

Reducing your sugar intake can decrease inflammation and aid in weight loss, reducing the risk of harmful conditions such as type-2 diabetes and heart diseases. Hence limiting added sugars is an integral part of boosting the immune system.

6. Stay Hydrated

Hydration, in general, may not protect you from germs and viruses; however, staying hydrated is essential for improving your overall health.

Dehydration causes headaches and hinders your physical performance. It alters your mood, focus and disrupts your digestive system. In addition to that, dehydration also alters the functioning of your heart and causes issues in the kidneys. A combination of all these conditions weakens your immune system and increases your susceptibility to illness.

To get rid of dehydration, you must drink an adequate amount of water in a day. Water is the best beverage to get rid of dehydration because it is free of calories, additives, and sugar.

A general rule says that you should drink when you are thirsty and stop drinking when you are no longer thirsty. If you are involved in intense exercise, you will need more fluids to stay hydrated.

7. Manage Your Stress and Anxiety

Getting rid of stress and anxiety is key to building a healthy immune system. Prolonged stress leads to inflammation and causes imbalances in the immune cell functioning. Prolonged psychological stress can significantly suppress the immune system, especially in children.

So, you have to manage your stress levels if you want to enjoy a healthy immune system. Some of the activities that can help manage stress levels include meditation, yoga, exercise, journalling, and mindfulness practices.

If the situation prevails, consider seeing a counsellor or therapist either virtually or in-person.

Final Thoughts

Strengthening your immune system is vital to living a healthy and prosperous life. Our immune system plays a crucial role in keeping us healthy by warding off germs and viruses. You must make several lifestyle and dietary changes to make sure that your immune system is functioning correctly.

Some of these demanded changes are discussed above. If you are able to make these lifestyle changes, you can improve the functioning of your immune system and end-up living a blissful life.

References

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://pubmed.ncbi.nlm.nih.gov/26477922/

https://pubmed.ncbi.nlm.nih.gov/28507007/

https://pubmed.ncbi.nlm.nih.gov/26477922/

https://www.healthline.com/nutrition/how-to-boost-immune-health#6.-Engage-in-moderate-exercise