How to boost the immune system? On the whole, the immune system defends you against illness-causing microorganisms. Sometimes, it fails at protecting you effectively. Can you intervene in this process and make your immune system stronger?  

What can you do to boost your immune system?  

Let’s talk about 7 ways that help you to boost your immunity and build an immune system that does a remarkable job at defending your body against diseases.  

How to boost the immune system naturally  

1. Take enough sleep 

Sleep plays a big role in boosting your immune system. It is directly linked to your immune system. Poor sleeping habits result in making your immune system weak. Research shows that sleeping less than 6 hours a day means you are more likely to catch a cold. So if you’re looking for how to get rid of cold sores fast, then make sure to sleep more than 6 hours a day.  

Sleep is also linked to the production of T cells, which kills virus-infected cells and cancer cells. If you’re an adult, you need to sleep a minimum of seven hours every night to strengthen your immunity and many other benefits.  

2. Eat more whole plant foods 

Eating a variety of whole plant foods makes you healthier and fitter both physically and mentally. Organic foods like garlic, ginger, oatmeal, turmeric, mushrooms, almonds, and other plant-based foods are proven to be immune-boosting foods. Having sulfur-containing compounds, garlic is one of the best whole plant foods to boost your immunity.  

Ginger has anti-inflammatory properties and is packed with antioxidants. If you get frequent colds and wonder how to get rid of cold sores, ginger is the right food to consume.

3. Eat more healthy fats 

Foods with high healthy-fats should be part of your daily diet because they strengthen your immune system. Healthy fats are important for your body to help hormone function and for better nutrients absorption.  Also, people can use natural food combos for weight loss that actually can bur or somehow simulate those fats to disappear. 

Avocado is one of the nutritious fruits with healthy fats. It is high in oleic acid, and research shows that its anti-inflammatory properties boost the immune system and may prevent cancer. Besides, it has numerous other nutrients as well.  

Nuts are also enriched with healthy fats, proteins, fiber, minerals, antioxidants, and much more. 

Other healthy fats foods include chia seeds, eggs, nuts, seed butter, fatty fish, tofu, olive oil, etc. 

4. Limit added sugars 

Added sugars are potentially harmful to your overall body and immune system. If you are a habitual drinker of soda and other drinks that are high in sugars, then you might be affecting your immune system both temporarily and permanently. 

Too much sugar in your body allows the bacteria to propagate much more because your immune system responds to them late. By eating just one food high in sugar, your immune system responds 5 hours late to the bacteria and viruses.  

Research shows that 100 g of sugar decreases the ability of white blood cells to destroy harmful pathogens.

5. Regular exercise  

How to boost the immune system quickly? Regular exercise is the key to living a healthy life. It’s as important as taking adequate sleep and eating healthy foods. It helps your body in numerous ways, and boosting your immune system is one of the best results you can get out of it. 

Exercise helps your immune system patrol the body, detect various pathogens, and evade them from the system. Any form of exercise brings change to antibodies and white blood cells for good. Exercise makes your white blood cells circulate more rapidly in your body, helping your immune system detect and evade bacterias before they cause any harm.  

A moderately energetic lifestyle can consist of: 

• Bicycling a few times a week
• A brisk walk of 20-30 minutes
•  Going to the gym daily
•  Playing a sport regularly 
   

6. Stay hydrated 

Staying hydrated for the whole day keeps you in good health condition. A healthy intake of water helps you flush out toxins from your body, ward off sickness, and prevent frequent colds. When you don’t face frequent colds, you remain in a better mood and enjoy a sound sleep. 

By the time you’re thirsty, you’re already dehydrated so make sure that you keep drinking water throughout the day. Try to drink 8-10 glasses of water every day.  

7. Reduce your stress levels and meditate daily

Stress affects your immune system. When under stress, your body produces more cortisol and pro-inflammatory cytokines. It can reduce the number of white blood cells in your body, making you more prone to illness. Research shows that stress can induce immune dysregulation.  

If you are looking for how to boost up immunity, then learn stress management. Meditation is a great way to keep your mind and body relaxed and stress-free.