Last Updated on September 9, 2020
The best way to avoid getting sick is prevention, and when flu season comes, it is important to pay a visit to your doctor and to get all of your vaccines in order. However, you also need to figure out how to improve your immune system on a daily basis.
Home remedies and small routine changes can have quite an impact on your immune response, and as you age, it becomes increasingly important that you commit to your health. Keep reading to find out how to strengthen your immunity with simple changes you can make on your own.
1. Mind Your Vitamins
A healthy diet is important when trying to maintain a strong immune system. Still, sometimes it’s not enough to provide all the micronutrients your body needs to maintain a healthy immune system.
Consider taking a natural supplement of multivitamins – especially one that Is rich in vitamins E, D, C, B2, B6, and A, which are the ones that will boost your immunity –, but keep in mind that this does not replace a healthy and varied diet.
2. The Classic Lemon Water
If there is a natural remedy widely known to boost your immune system, that would be lemon water. It is simple to make – you need to squeeze half a lemon into a standard glass of water and drink it first thing in the morning.
Lemons are rich in potassium, vitamin C, and folate, which will contribute to your general health and help you say goodbye to your weak immune system.
3. Add Turmeric To Your Diet
The magic spice that gives curry dishes their bright yellow color and unique flavor also seem to do wonders as an anti-inflammatory. Studies have shown that it can do wonders for older people – it helps to slow down Alzheimer’s, it prevents cancer, and also provides relief to the symptoms of some chronic illnesses like arthritis.
But the main point – it will also do wonders for your immune system. Add it to your food or try some golden milk – a beverage where you add turmeric to warm milk to give it a distinct but delicious flavor.
4. Sleep Properly
Your body works like a machine, and just like a machine, it needs to “recharge” to fully function, and this extends to your immune system. If you don’t get proper rest, you will experience a reduction in your infection-fighting cells and antibodies, resulting in a weakened immune system. Try to get a good night’s sleep every single day and avoid sleeping less than eight hours whenever possible.
5. Eat Your Fruits And Vegetables
Fruits and vegetables are an essential part of any healthy diet, providing your body all the essential nutrients it needs to stay healthy and strong and, of course, strengthening your immune system.
For example, green veggies, like broccoli, cabbage, and kale, are great for your liver, which is a crucial detoxification “tool” in your body. So, how to have a strong immune system? Eat a lot of fresh fruits, a wide variety of veggies, and balance your diet.
6. Stress Management
Stress will decrease your immune response, because corticosteroid, also known as the stress hormone, will lower the number of lymphocytes, which will result in a weakened immune system.
People have different mechanisms to cope with stress. Still, we would recommend something simple but effective – run yourself a nice, steamy bath, add a little bit of Epsom salt to it, and light some aromatherapy candles. It sounds like pampering, but it can be quite relaxing, and it might even help you regulate your sleep schedule.
7. Stop Smoking
The fact that smoking is bad for your health is nothing new, but did you know that this nasty habit can also take a toll on your immune system? Studies have shown that smoking can compromise your immune system’s balance, which will increase the risk of developing several health conditions, including autoimmune disorders.
Recently, researchers have found out that smokers have a bigger chance of developing rheumatoid arthritis. The latter is also an autoimmune condition that happens because the imbalanced immune system mistakenly attacks the joints, trying to “treat” a disease that is not there, which eventually leads to pain and swelling.
8. Stay Active
Regular exercise is vital if you want a healthy body and a healthy mind. If you are not a big fan of physical exercise, try something smooth, like yoga exercises. By doing Yoga, you will get all the activity you need, with a few extras.
This type of exercise is known for reducing stress while improving your flexibility and balance, not to mention that it’s a great way to strengthen your muscles. And the best part, it is suitable for all ages, from toddlers to seniors!
9. Slow Down Your Alcohol Intake
Alcohol affects how your immune system and gut microbes interact, so if you want a strong immune system, be sure to drink alcoholic beverages with moderation. Drinking alcohol regularly will allow more bacteria to pass into your bloodstream by disrupting the gut barrier that prevents that from happening. Because alcohol messes with your gut, a vital part of your body that helps regulate immunity, you might find yourself feeling sick more often.
10. Try Probiotics
Like we stated before, gut health is important when it comes to the immune system. You can boost your immunity by taking probiotics, also known as good bacteria. You can get probiotics through supplements, but if you want to include them in your diet, you can always choose naturally fermented foods, like kimchi, yogurt, or even kombucha.