Nobody ever wants to get sick. Colds, flu, and other illnesses can cause miserable symptoms and make you miss out on work and important life events. Thankfully, there are some things you can do to strengthen your immune system and reduce your chances of getting sick. Here are some of the best things you can do to boost your immune system and stay healthy:
1. Exercise Regularly
One of the best ways to boost your immune system is to exercise regularly. Regular physical activity is key to your overall health, including your immune health. When you do moderately intense physical activity, immune cells are mobilized from the bone into the bloodstream where they can then make their way into tissues. This improves immune surveillance so your body can more readily detect and fight against infection.
2. Drink More Water
Your body is made up of about 60 percent water, and it is recommended to drink at least 100 ounces each day. Drinking high sugar drinks instead of water every day disrupts the balance of your immune system, which can lead to complications such as diabetes and obesity. Because your body is constantly losing water through sweat, urine, breath, etc., you need to make sure you’re replacing the water you lose in order to promote a healthy immune system. This allows your immune cells to mobilize and circulate throughout your body in your blood.
3. Eat Immunity-Boosting Foods
If you want to boost your immune system, you should try eating a variety of fruits and vegetables every day. These foods contain immunity-boosting vitamins and minerals such as vitamin C and antioxidants. Make sure you include citrus fruits, leafy greens, berries, and colorful vegetables to ensure your body is getting a range of micronutrients to help it fight against illness. Your diet should also include fiber-rich whole grains, healthy fats (e.g., avocados, nuts, olive oil, salmon), lean proteins (e.g., eggs, low fat milk, skinless chicken, turkey), and probiotics to keep your immune system strong.
4. Get Enough Sleep
Adults generally require seven to nine hours of quality sleep each night. While you sleep, your immune system works on bolstering its natural defenses. Sleeping stimulates the production of cytokines, which are proteins that help boost your immune system. Studies have found that individuals who do not get enough sleep regularly are more likely to get sick with respiratory infections like colds and flu. If you struggle to fall or stay asleep, try sticking to a regular sleep schedule and avoid stimulating foods like caffeine and alcohol near bedtime.
5. Manage Stress
Physical and mental stress can wreak havoc on your health. Chronic stress directly weakens your immune system and makes you more susceptible to infections and virus reactivation. Too much stress can also result in inflammation, sleep disturbances, and other things that make your immune system less effective. If your goal is to boost your immune system, finding healthy ways to manage and relieve stress is key. Some examples of stress management techniques you can try include breathing exercises, prayer, yoga, creative hobbies, dancing, journaling, and counseling.
6. Get Vaccinated
A great way to boost your immune system is to stay up to date on all recommended vaccines. Vaccines teach your immune system to recognize and fight off certain viruses or bacteria that can make you sick. It’s safer for your immune system to learn to make antibodies against invading pathogens through vaccines than through infection with harmful germs.
7. Take Immunity-Boosting Supplements
If you want to boost your immune system, you can try taking dietary supplements that supply your body with the nutrients it needs to fight off germs. Immune Igniter contains potent antioxidants and key nutrients to support the immune and respiratory systems, including vitamins C and D, zinc, quercetin, and N-acetyl-L-cysteine (NAC). Probiotic supplements are also a good idea. These beneficial bacteria help your gut produce compounds that support healthy immune function and prevent pathogens from getting into your bloodstream.
Do you want to learn more about ways to boost your immune system or how to take immunity-boosting supplements? Our knowledgeable pharmacy team is here to answer your questions and provide recommendations to help you stay healthy all year long! Reach out to us at Lakeview Pharmacy today!
