Your immune system acts as a safeguard against harmful illnesses, whether bacteria or viruses cause them. Keeping it healthy should be a priority so you can perform at your best. But because your immune system isn’t a single entity, it’s essential to focus on each part individually. This way, you’re able to make ideal choices for you and your body.
Here’s a list of ways to strengthen your immune system naturally.
1. Eat Fruits and Vegetables
Your immune system benefits from a supply of nutrients and antioxidants. As a result, it’s necessary to consume a well-balanced diet that addresses those needs. As always, try to put together a diverse plate — half fruits and vegetables, one-quarter protein and one-quarter starches. You don’t need to follow that model every day, but you should eat healthy foods as often as possible.
2. Take Supplements
As you may know, daily supplements can fill essential dietary gaps. If you tend to spend time indoors, a vitamin D pill can keep you on track. You can apply the same idea to other crucial vitamins that support immune health. Before you take supplements, you should try to consume most of your vitamins through your diet. But when you feel a bit sick or haven’t eaten a decent meal, supplements can be handy.
You can find natural versions of vitamins C, B6 and E — all of which make a difference. Be sure to talk to your doctor before you try any products.
3. Lower Your Alcohol Intake
If you like to drink, make sure that you do so in moderation. For example, one glass of wine every night can serve as a decent limit. But any more than that amount could cause problems, especially when you’re already sick. Excessive alcohol intake may lead to immune-related issues such as pneumonia. Therefore, cut out alcohol if you want your body to thrive.
4. Try Elderberry Syrup
For thousands of years, people around the globe have used elderberries as a health remedy. That’s because, like lemons and oranges, they offer plenty of vitamins and antioxidants. Many experts recommend that people consume this fruit when they have a cold or the flu. If you don’t want to cook up a bunch of elderberries, you can find syrups at your local health food store.
This treatment works well for children, too. If you try a syrup, be sure to follow any instructions so that they consume the correct amount.
5. Maintain a Sleep Schedule
When you sleep, your body has a chance to re-energize and renew itself. If you maintain a healthy sleep-wake cycle, you’ll achieve decreased cortisone levels that contribute to stress and, consequently, cause your immune system to become weaker. Many organizations recommend that adults sleep for around eight or nine hours every night. Do your best to go to bed early and wake up at a consistent time.
6. Go for a Jog
Regular exercise works wonders for your immune system. When you’re active, your body can increase its white blood cell circulation. As a result, it’ll be able to detect potential bugs more quickly. Plus, daily workouts help relieve stress, too. If you can head outside and take a walk, you’ll gain a lot of benefits from the sun and air. Try to adopt a new fitness routine so that you can boost your immune system.
7. Drink Lemon Water
Every day, make it a point to wake up and drink a glass of lemon water. It’s delicious and packed with tons of health benefits. Lemon provides vitamin C plus a load of antioxidants. In fact, one fruit can supply about 51% of your daily recommended intake. That’s hugely impactful, especially when it’s super easy to consume. And who doesn’t want the extra hydration?
Cut open a fresh lemon and squeeze it into a glass of water for a boost of immune system protection.
8. Wash Your Hands
This tip may seem a bit obvious, but an improper technique can leave you with dirty hands. And, unfortunately, those fingers spread harmful pathogens super quickly. Do your best to wash your hands for at least 20 seconds. You should do so after you come home from a public space or touch a particularly germy item, like a trash can. This way, you won’t transfer harmful bacteria to others.
For times when you can’t access soap or water, make a DIY hand sanitizer to keep handy. You’ll need isopropyl or rubbing alcohol, along with aloe vera gel and tea tree oil. Use two parts alcohol for every one part aloe. A few drops of essential oil add a pleasant scent and provide further bacteria-fighting properties.
9. Skip the Refined Sugar
Our favorite cookies and brownies include an ingredient that weakens our immune systems — sugar. So, even though you may want to grab a pint of ice cream to calm your sore throat, it’s essential to avoid it when you’re sick. Of course, citrus fruits that supply essential vitamins consist of sugars, too. But a small amount of natural sugar doesn’t make a huge difference.
If you want to boost your immune system, skip the grocery store desserts and make a healthier version instead.
10. Add a Dash of Turmeric
Like elderberries, this spice remains a popular staple when it comes to holistic remedies. Turmeric contains curcumin, a compound that can ward off many health issues like viral infections. You can add a dash of turmeric to your favorite smoothie recipe or make an anti-inflammatory turmeric tea with coconut milk. Either way, you’ll be able to enjoy its benefits.
Although turmeric can provide a few healthy perks, it’s not a cure-all. So don’t expect a spoonful of turmeric to relieve you of any cold or flu symptoms. However, if you add it to nutritious and balanced meals, you’re on the right track.
Try These Natural Remedies to Strengthen Your Immune System
It’s always important to make sure that your immune system works at its best. These natural boosters can help your body fight off various sicknesses so that you stay healthy and strong.