NextGen Day

Your immune system is a marvel of engineering. It’s in charge of protecting your body from external threats like viruses, bacteria, fungus, and poisons.

Your immune system is divided into two parts: the part you were born with and the part you develop as a result of environmental exposure.

Your strongest defense against disease and infection is a healthy immune system.

In this special study, you’ll learn about the best all-natural and safe immune boosters that anybody can use to improve their immune system, raise their resistance to sickness and infection, and help them recover faster if they do become sick.

Topics covered include:

Getting Enough Sleep
Continue to be active.
Consume Whole Plant-Based Foods
Consume Healthy Fats
Consume Foods High in Probiotics
Sugar Consumption Should Be Limited
Reduce Stress by Staying Hydrated

Introduction

Your immune system is a marvel of engineering. It’s in charge of protecting your body from external threats like viruses, bacteria, fungus, and poisons.

Your immune system is divided into two parts: the one you were born with (innate or non-specific system) and the part you develop as a result of environmental exposure (adaptive acquired, or specific system).

Skin cells, blood, bone marrow, tissues, and organs like the thymus and lymph glands make up your immune system, which is made up of a variety of organs, cells, and proteins.

Your strongest defense against disease and infection is a healthy immune system. You wouldn’t be able to fight off hazardous chemicals or changes in your body if you didn’t have them.

There are three main functions of your immune system:

To eliminate pathogens (disease-causing “germs”) such as viruses, bacteria, fungus, and parasites from your body.
To combat disease-causing changes in the body, such as cancer cells, by recognizing and neutralizing hazardous molecules in the environment.

Antigens – substances that your body doesn’t recognize as belonging there – trigger your immune system. Bacteria, viruses, and fungi all have proteins on their surfaces.

When your immune system cells come into touch with these antigens, they trigger a cascade of events in your body.

The good news is that if your immune system comes into contact with a pathogen once, it will recognize it if it is encountered again. This is why vaccines are effective in protecting you from certain diseases.

In this special study, we’ll look at the best all-natural and safe immune boosters that anyone can use to enhance their immune response, increase their resistance to sickness and infection, and help them recover faster if they do become sick.

Getting Enough Sleep

Sleep deprivation can weaken your immune response, making you more susceptible to infection.

A study of 164 adults found that those who slept less than six hours each night were more likely to acquire a cold than those who slept more.

When you don’t get enough sleep, your body produces stress chemicals like cortisol to keep you awake and attentive, which suppresses your immune system.

You may also take longer to recover if you haven’t gotten enough sleep. That’s because if you don’t get enough rest, your body won’t be able to produce enough antibodies to fight sickness.

Special proteins (cytokines) are released by your body to aid your immune system, but they only do so while you’re sleeping. While you’re sleeping, your body conducts a lot of mending and regeneration.

To function optimally, most adults should obtain seven or more hours of sleep per night.

Teenagers require eight to ten hours of sleep per night, whereas smaller children and infants require up to 14 hours.

According to a 2019 study, people who obtained a full eight hours of sleep had more T-cells than those who slept less. A 2015 study discovered that those who get seven hours of sleep are four times less likely to have a cold than those who don’t.

The majority of modern people do not get enough sleep, which is unfortunate because it is a simple solution to a frequent problem.

Limiting screen time two to three hours before bedtime is one of the best ways to achieve a decent night’s sleep. Shut down the TV, computer screen, and cellphone since blue light has been shown to disrupt your body’s normal sleep cycle (circadian rhythm).

Caffeine consumption should also be kept to a minimum. If you’re having trouble sleeping, consider cutting out caffeine after midday. Even if you think your body is habituated to it, a small amount of caffeine can make a big difference.

You can also try sleeping in a completely dark, cooler-than-the-rest-of-your-house room, as your body cools down when it’s time to sleep.

Also, avoid reading or having interesting talks shortly before bedtime. They raise your adrenaline levels, making it more difficult to calm down.

Even on your days off, go to bed at the same hour every night and stick to a sleep regimen before going to bed.

Consult your doctor if you’re still experiencing difficulties sleeping.

A healthy immune system, as well as many other body functions, depends on getting a decent night’s sleep. If you don’t get enough sleep, you won’t be able to function at your best.

Continue to be active.

Moderate exercise, on the other hand, has been demonstrated to improve your immune response when compared to prolonged intensive exercise. Even one session of moderate exercise, according to studies, can improve vaccine effectiveness in people with impaired immune systems.

Mark Moyad, MD, MPH, Jenkins/Pokempner director of preventative and alternative medicine at the University of Michigan Medical Center, states, “Working exercise is a strong method to improve your immune system.”

Exercise speeds up the circulation of your antibodies and white blood cells, allowing them to detect pathogens more quickly. “Being active in this way also lowers stress hormones, lowering your risk of getting sick,” Moyad adds.

According to recent research of over 1,000 participants, those who exercised at least five days a week had nearly half the chance of getting a cold as those who were more sedentary.

Regular moderate exercise can also help to reduce inflammation, which has been linked to improved immunological function. Exercise can also aid in the regular regeneration of your immune cells.

Three to five times a week, 30 to 60 minutes of brisk walking, running, swimming, steady riding, and mild trekking are examples of moderate exercise.

You’ll notice that the majority of these are related to the outdoors. There’s an excellent reason to go for a walk outside.

T-cells, which are particular elements of your immune system that help you fight illness, can be stimulated by sunlight. Being outside also exposes you to phytoncides and other plant components that can help your immune system. It also increases your body’s Vitamin D levels, which aids your immune system even more.

To maintain your health, you should undertake strength training activities twice a week. Every week, the CDC recommends two and a half hours of moderate-intensity activity and one hour and fifteen minutes of high-intensity aerobic exercise, according to the CDC.

To enhance your immune system and improve your general health, you should exercise regularly and receive enough sunlight.

Consume Whole Plant-Based Foods

Inflammation is the body is a key cause of today’s processed diet. More raw fruits and vegetables were consumed by our forefathers, and experts have demonstrated that this is a healthier diet for your immune system (as well as other systems in your body).

Antioxidants and nutrients included in whole plant diets help to improve your immune system.

“Try to eat a wide variety of meals and seek to consume fruit and veggies from every hue of the rainbow,” said registered dietitian Julia Zumpano, RD, LD, about eating your fruits and vegetables.

Fresh fruits and vegetables are considerably better for you than manufactured foods and supplements, so eating a colorful diet is not only artistically beautiful.

Protein is also required for immune system function. A low-protein diet may limit your body’s ability to fight infection because amino acids help develop and maintain immune cells.

In a 2013 study, mice on a 2 percent protein diet were more susceptible to the flu than mice on a regular (18 percent protein) diet.

Vitamin C, Vitamin B6, and Vitamin E are the three most important vitamins for your immune system.

Your immune system requires vitamin C, which is one of the necessary vitamins. Because your body does not store Vitamin C, it is critical that you consume an adequate of it through your food.

Your kidneys flush anything you don’t use out of your body.

The good news is that you can obtain enough Vitamin C without spending money on pills by eating a variety of foods. Citrus fruits (and their juice), strawberries, bell peppers, broccoli, kale, and spinach are all good sources of Vitamin C.

B6, also known as pyridoxine, is another immune-boosting vitamin. Because it’s a water-soluble vitamin that your body doesn’t produce, you’ll need to eat the ideal foods to receive enough for your immune system to function properly.

Chicken or turkey, as well as cold-water seafood like salmon or tuna, are natural sources of B6. Green vegetables and chickpeas are also good sources of vitamin B6 (the main ingredient in hummus). So, even if you’re a vegan, you can obtain enough B6 to keep your immune system strong.

Vitamin E is a potent antioxidant and fat-soluble vitamin. Nuts, seeds, and spinach all contain it. You should be more cautious with Vitamin E because it is stored in your fat and can build up to harmful amounts in your body.

Take Vitamin E supplements only if your doctor specifically advises you to.

If you’re older or feeling particularly weary, you should have your Vitamin D levels checked by your doctor. The majority of people obtain adequate Vitamin D from just going outside, where sunlight encourages the body’s production of the vitamin.

If your doctor recommends it, taking 400 IU daily has been demonstrated to boost disease-fighting cells such as T-cells. Vitamin D is found in fatty fish such as tuna, mackerel, and salmon, as well as cow liver, cheese, and egg yolks.

Zinc, folate, iron, and selenium are additional minerals that your immune system requires, according to the Academy of Nutrition and Dietetics.

Although getting these nutrients through food is preferable to taking supplements, they are all necessary to boost your immune system.

Increasing your intake of whole plant meals can significantly boost your immune system.

Consume Healthy Fats

“Your gut contains 80% of your immune system,” says Yufang Lin, MD, of the Cleveland Clinic’s Center for Integrative Medicine, “so when it’s healthy, we tend to be able to fight infections faster and better.” When it isn’t, our immune system is weakened, making us more susceptible to illness.”

Anti-inflammatory fats, such as those found in olive oil, almonds, and fatty fish like salmon, are considered healthy fats. By reducing inflammation, they may help your body’s immunological response.

Chronic inflammation, such as that generated by a high-fat, highly-processed diet, suppresses your immune system’s reactions.

Olive oil has been associated with a reduced incidence of type 2 diabetes and heart disease in studies. It’s anti-inflammatory and may aid your body’s defense against harmful viruses and bacteria. Omega-3 fatty acids, such as those found in cold-water fish (such as salmon) and chia seeds, have also been demonstrated to reduce inflammation and boost immunity.

Dr. Lin suggests that people follow a Mediterranean diet in general. This entails a diet high in fruits, vegetables, whole grains, and good fats. She continues, “This eating pattern is abundant in nutrients like Vitamin C, zinc, and other antioxidants that have been shown to help reduce inflammation and fight illness.”

According to a 2018 study published in Frontiers in Physiology, adults aged 65 to 70 who ate a Mediterranean diet had minor increases in disease-fighting cells (such as T-cells).

Healthy fats can increase your body’s reaction to sickness and infection by stimulating your immune system.

Consume Foods High in Probiotics

Probiotic bacteria can be found in fermented foods such as yogurt, kimchi, sauerkraut, kefir, and natto. These are the same bacteria that dwell in your gut and aid in the healthy functioning of your digestive system.

Gut health and immunity are inextricably linked. A healthy gut bacteria population may aid your immune system in distinguishing between healthy body cells and hazardous intruders, according to research.

Children who drank just 2.4 ounces (70 ml) of fermented milk daily had roughly 20% fewer pediatric infectious illnesses than children who did not take probiotics, according to one study. If you don’t consume fermented foods on a regular basis, a probiotic supplement may be beneficial.

In another research of patients infected with rhinovirus, those who took a Bifidobacterium animalis supplement had a better immune system response and lower amounts of the virus in their nasal mucus than those who did not.

Probiotics are often given in doses of 1 to 10 billion CFUs (colony-forming units) per day. The goal is to take these probiotic pills or eat these probiotic foods on a regular basis to keep your gut healthy and your immune system strong.

It’s preferable to eat probiotic-rich foods like yogurt or sauerkraut, but if that’s not possible, you should consider taking supplements to boost your immune system.

Sugar Consumption Should Be Limited

According to new research, additional sugars and processed foods can greatly lead to obesity, which can weaken your immune system’s response.

Obese persons who got their annual flu shot were twice as likely as non-obese people to still catch the flu thereafter, according to a study of about 1,000 people.

Inflammation can be reduced by reducing your sugar and processed food intake. It also helps you lose weight and lowers your risk of getting diseases like heart disease and type 2 diabetes.

According to Healthline, “cutting your sugar intake is a crucial aspect of an immune-boosting diet” because all three disorders – obesity, diabetes, and heart disease – are known to damage your immune system.

Sugar should account for no more than 5% of your entire daily caloric consumption. On a 2,000-calorie-per-day diet, you should consume no more than two tablespoonfuls (25 grams) of sugar in a single day.

Reducing your intake of sugar and processed foods can help you lose weight while also boosting your immune system.

Keep yourself hydrated.

When your body doesn’t get enough water, it becomes dehydrated. Physical performance, emotions, attention, digestion, and heart and renal function can all be affected. These can also reduce your disease resistance.

The first sign that you’re not receiving enough water is a familiar sensation called thirst. There’s a chance you’ll develop a headache as well. You should drink enough water to produce pale yellow urine.

Water is the greatest option because it has no additional calories. Try to limit your intake of sweetened beverages such as fruit juice, sweet tea, and sodas.

While they can help you stay hydrated, the extra sugar can suppress your immune system and offset the benefits of drinking adequate water.

Staying hydrated can help your immune system function better. Water aids in the production of lymph, which transports immune system cells such as white blood cells. Consume hydrating foods such as cucumbers, melon, and celery.

Also, avoid taking too much diuretic or water-depleting medications like caffeine.

Drink whenever you’re thirsty and keep drinking until your body no longer requires liquid, as a general rule. If you exercise, work outside, or live in a hot area, you may require more fluid.

Remember that as you get older, your body is less able to communicate your need for water, so you’re less likely to drink enough. Even if you don’t feel thirsty, if you’re over 55, you should make sure you drink enough water.

Although hydration has no direct influence on your immune system, it is beneficial to your general health and, as a result, to your immune system.

Stress Reduction

Your immune system and your mental health are inextricably linked. Anxiety and stress are terrible germ fighters.

According to studies, having anxious thoughts for as little as half an hour will reduce your immune response.

Stress makes it much more difficult to fight viruses and bacteria. When you’re stressed, your body produces cytokines, which are substances that cause inflammation and can lower your immunological response.

“When you’re under persistent stress or anxiety, your body produces stress hormones that weaken your immune system,” says Dr. Mark Moyad.

According to Carnegie Mellon University research, if you’re anxious, you’re more likely to catch a cold.

Healthy adults were exposed to the cold virus in one research, then quarantined and observed for five days. Stressed people were twice as likely to become ill.

“People who are stressed are also less likely to pay attention to other good behaviors, such as eating well and getting enough sleep,” adds Dr. Yufang Lin, “which might impact immunity.”

There’s also evidence that long-term sadness can decrease your body’s immune system. This effect might last up to six months, and it can stay considerably longer if your grieving is severe or persistent.

If you’re experiencing anxiety or grief that doesn’t seem to be going away in a fair amount of time, contact a doctor or therapist.

You can’t prevent stress or sadness, but you can employ ways to better handle it. Adults who maintained a daily exercise program or practiced mindfulness meditation were less likely to get sick with a respiratory infection – or, if they did, lost fewer days at work, according to a 2012 study published in Annals of Internal Medicine.

Endorphins, hormones that alleviate tension and promote sensations of pleasure, are released as a result of exercise. This makes it an excellent stress reliever. “Since stress has a negative impact on our immune system, this is another way exercise might increase immunological response,” explains Dr. Lin.

Mindfulness is a technique for focusing your attention on the present moment rather than on the future or the past.

Stress can have a harmful impact on your immune system, but regulating it can help to mitigate or eliminate that effect.

Regular exercise, as well as mindfulness meditation, which focuses your thoughts on what’s going on right now rather than allowing you to keep worrying, can assist.

Don’t Smoke

Smoking harms your lungs, which are two of your body’s main entry points. Both nicotine and marijuana reduce the ability of your lungs to fight infection and promote inflammation. When it comes to your immune system, vaping is still considered smoking.

According to a 2016 study published in Oncotarget, “chemicals generated by cigarette smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium – can interfere with the growth and function of immune cells such T-cells, cytokines, and B-cells.” Infections are exacerbated by smoking, especially if they are in the lungs (like pneumonia, flu, and tuberculosis).

And even a single night of binge drinking might impair your body’s ability to fight infections for up to 24 hours. Drinking too much can impair your body’s ability to repair damage over time. This is why alcoholics are more susceptible to diseases such as liver disease, pneumonia, TB, and some malignancies. Stick to one drink per day for women and two drinks per day for males if you’re going to indulge. Everything should be done with caution.

Tobacco use and excessive alcohol consumption are both dangerous in numerous ways. Your immune system is one of the things you may not have considered.

There are numerous methods for quitting smoking and drinking. If you’re experiencing trouble, consult your doctor for expert advice on how to get healthy again.

Conclusion

The immune system is a wonderful feature of the human body. It recognizes and combats pathogens such as viruses, bacteria, and fungi. It also tackles disease-causing alterations in the body by neutralizing toxic chemicals.

For Everyday Health, Lauren Bedosky adds, “Think of the immune system as an orchestra.” “You want every instrument and every player in the orchestra to perform at their best for the best performance.”

You don’t need one musician to start performing at double speed or one instrument to start playing at maximum volume. Your immune system is in the same boat.

There are a variety of things you can do to strengthen your immune system and aid your body in its fight against sickness. Exercise regularly, quit smoking and drinking, get adequate sleep, and manage your stress are all things you’ve heard your whole life. Keeping your chronic diseases under control is another way you’re definitely already using.

“Chronic illnesses like asthma, heart disease, and diabetes can wreak havoc on your immune system, increasing your risk of infection,” Bedosky explains.

People with type 2 diabetes who don’t keep their blood glucose levels under control may trigger a chronic, low-grade inflammatory response that impairs their immune systems, according to a 2019 study published in Current Diabetes Review.

“You’ll free up more reserves to help your body fight infection if you manage your chronic diseases well,” Dr. Lin explains. So, remain on top of your chronic problems by taking your meds, going to the doctor, and maintaining any good behaviors that help to keep the condition at bay. “Your immune system will appreciate it,” Bedosky says.

Resources

Here are links to a few resources that I believe will help you:

Immune Boosting Vitamins:

https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/

Things That Suppress Your Immune System:

https://www.webmd.com/cold-and-flu/ss/slideshow-how-you-suppress-immune-system

How to Boost Your Immune System:

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

7 Ways to Keep Your Immune System Healthy:

https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ten-simple-natural-ways-to-boost-immune-system/