Nutrition & Health

9 Ways to Strengthen The Immune System

If you want to boost your health and strengthen the immune system, here are these simple steps. The immune system is one of the most important systems in the human body. Because it protects it from diseases, viruses, and various microbes, especially in winter.

While strengthening your immune system is easier than you think, many diets and lifestyle changes may boost your body’s natural defenses and help you fight harmful pathogens or disease-causing organisms.

9 important tips for strengthening the immune system naturally

1- Get enough sleep

Get enough sleep

Sleep closely related to strengthening the immune system. In fact, insufficient sleep associated with an increased susceptibility to disease.

In a study of 164 healthy adults, those who slept less than 6 hours each night were more likely to have a cold than those who slept 6 hours or more each night.

Adults should aim to get 7 or more hours of sleep each night, teens need 8 to 10 hours and younger children and infants up to 14 hours.

If you have trouble falling asleep, try to limit your screen time to an hour before bed, because the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.

Other sleep hygiene tips include sleeping in a completely dark room, or using a sleep mask, going to bed at the same time every night, and exercising regularly.

2- Eat whole plant foods

Eat whole plant foods

Whole plant foods such as fruits, vegetables, nuts, seeds and legumes are rich in nutrients and antioxidants that may help you strengthen your immune system against harmful pathogens.

The antioxidants in these foods help reduce inflammation by fighting unstable compounds called free radicals, which can cause inflammation when they accumulate in the body at high levels.

Chronic inflammation linked to many health conditions, including heart disease, Alzheimer’s and some types of cancer. Meanwhile, the fiber in plant foods replaces your gut microbiome, or the healthy bacteria in your gut.

Strong intestinal microbes can improve your immunity and help prevent harmful pathogens from entering your body through the digestive system.

Fruits and vegetables are rich in nutrients such as vitamin C, which reduces the duration of the common cold.

To Read: Foods That Strengthen Immune System

3- Eat more healthy fats

Eat more healthy fats

Healthy fats, such as those found in olive oil and salmon, may help strengthen the immune system against diseases by reducing inflammation.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.

Olive oil, which is highly anti-inflammatory, has linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes. In addition. Its anti-inflammatory properties may help the body fight harmful disease-causing bacteria and viruses.

Omega-3 fatty acids, such as those found in salmon and chia seeds, strengthen the immune system and fight inflammation.

4- Eat more fermented foods or take a probiotic supplement

Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which fill the digestive system. These foods include yogurt, sauerkraut, kimchi, kefir.

Research suggests that a thriving network of gut bacteria can help your immune cells distinguish between healthy cells and harmful invading organisms.

In a 3-month study of 126 children, those who drank 2.4 ounces (70 ml) of fermented milk daily had approximately 20% fewer childhood infectious diseases, compared to a control group.

If you don’t eat fermented foods regularly, probiotic supplements are a good option for you. In a 28-day study of 152 people with rhinoviruses, those who supplemented with a probiotic bifidobacterium animals had a stronger immune response and lower levels of virus in their nasal mucus than the control group.

5- Limit added sugars

Limit added sugars

Added sugars and refined carbohydrates may contribute disproportionately to weight gain and obesity. Obesity may also increase your risk of developing the disease.

According to an observational study of nearly 1,000 people, obese people who have given the flu vaccine were twice as likely to have the flu as compared to non-obese individuals who received the vaccine.

Curbing sugar intake can reduce inflammation and aid in weight loss. Thus reducing the risk of developing chronic health conditions such as type 2 diabetes and heart disease.

Given that obesity, type 2 diabetes, and heart disease can weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

You should aim to limit your sugar intake to less than 5% of your daily calories. This equates to about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

6- Doing moderate exercise

Doing moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise helps strengthen the immune system.

One session of moderate exercise can boost the effectiveness of vaccines in people with weak immune systems.

Also, regular and moderate exercise reduces inflammation and helps immune cells regenerate regularly.

Examples of moderate exercise include brisk walking, stationary cycling, jogging, swimming, and light walking. Most people should aim for at least 150 minutes of moderate exercise per week.

7- Drinking water a lot

Drinking water a lot

Water doesn’t protect you from germs and viruses, but preventing dehydration is important for your overall health. Dehydration can cause headaches and impair physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase the susceptibility to disease.

To prevent dehydration, you must drink enough fluids each day to make your urine pale yellow. We recommend water as it is free from calories, additives, and sugar.

While tea and juice are also jars, it is best to limit your intake of fruit juice and sweetened tea because of their high sugar content.

As a general guideline, drink when you feel thirsty and stop when you are not thirsty. You may need more fluids if you exercise a lot, work outdoors, or live in a tropical climate.

It is important to note that the elderly are losing the desire to drink, because their bodies do not show thirst sufficiently. Older adults need to drink regularly, even if they don’t feel thirsty.

To Read: Dehydration of The Body

8- Manage your stress levels

Manage your stress levels

Reducing stress and anxiety is key to strengthening your immune system. Long-term stress boosts inflammation, and imbalances in immune cell function. In particular, prolonged stress can dampen the immune response in children.

Activities that may help you manage your stress include meditation, exercise, journaling, yoga and other mindfulness practices. You may also benefit from seeing a counselor or certified therapist, either physically or personally.

9- Nutritional supplements

Nutritional supplements

It is easy to turn to nutritional supplements if you hear claims about their ability to treat or strengthen the immune system against diseases and viruses.

Here are some following supplements that may boost your body’s general immune response:

Vitamin C: According to a review of over 11000 people, taking 1000 to 2000 mg of vitamin C per day reduced the duration of the common cold by 8% in adults and 14% in children.

Vitamin D: Vitamin D deficiency may increase your chances of developing disease, so supplementation may interfere with this effect. However, taking vitamin D when you already have adequate levels does not seem to provide additional benefits.

Zinc: In a review in 575 people with the common cold, supplementing with over 75 mg of zinc daily reduced the duration of a cold by 33%.

Cranberry supplement: A small review found that cranberry can reduce symptoms of upper viral respiratory infections, but more research needed.

Echinacea supplement: A study of over 700 people found that those who took echinacea recovered from the common cold slightly faster than those who received a placebo or did not receive the treatment, but the difference was minimal.

Garlic supplement: A high-quality 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by approximately 30%. However, more research needed.

As a sign, these nutritional supplements are subject to misinformation because they not regulated by the Food and Drug Administration (FDA). Hence, only purchase nutritional supplements that have independently tested by trusted third-party organizations.

Diet to treat weak immunity

There are some healthy foods that will help the human body keep the immune system strong.

If you want to have a powerful body that resists diseases such as colds and influenza, then you only have to eat nutritious meals, containing elements that work to strengthen the immune system in your body, and these healthy foods include:

  • Citrus fruits: such as oranges, tangerines, and lemons, as these citrus fruits help build the human body’s immune system. We believe vitamin C help to increase the production of white blood cells. This is the key to fighting infection.
  • Yogurt: Yogurt can also be a significant source of vitamin D, which helps regulate the immune system and believed to boost the body’s natural defenses against disease.
  • Spinach: It is not only rich in Vitamin C. Rather, it packed with many antioxidants and beta-carotene, which may increase the ability of our immune systems to fight infections.
  • Garlic: Garlic’s immune-boosting properties seem to come from a dense concentration of sulfur-containing compounds, such as allicin.
  • Ginger: Ginger is another ingredient that many people turn to after an illness. Ginger may help reduce inflammation, such as sore throats and other inflammatory diseases. It also works to reduce nausea.
  • Almonds: Like nuts and almonds, they are full of vitamins and also contain healthy fats. One-half cup of nuts, which contain about 46 shelled almonds, provide nearly 100% of the daily recommended amount of vitamin E.
    Turmeric: we consider it a good anti-inflammatory.


You can make many lifestyles and diet changes to strengthen your immune system. This includes reducing sugar intake, staying hydrated, getting regular exercise, getting enough sleep, and managing stress levels.

To Read: Top 5 Best BCAA Supplement 2021

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