Health is one of the most important things in life. While there are many quick ways to recover from illness, one of the best ways to fight illness is to prevent it. By doing various ways to boost your immune system and reduce habits that can lower your immunity can help you live a healthier and happier life.
Step
Method 1 of 4: Supporting Body Health
Step 1. Exercise every day
Following a moderate-intensity exercise routine can help improve overall health. Improved health supports natural immunity and helps speed up recovery after illness.
- Try to do brisk walking for at least 30 minutes every day.
- Get a traveling buddy to keep you motivated and in charge. You can also make a happy dog a good walking companion.
- If you don't like exercising, try playing recreational sports or an active hobby that can "trick" you into exercising while having fun. Some examples of active hobbies that you can do include racquetball, rock climbing, rollerblading, kayaking, hiking, or even bird watching in the wild.
Step 2. Expose yourself to the sun
Many people are deficient in vitamin D, causing various health problems. The best way to increase vitamin D levels is to get moderate exposure to direct sunlight; there's nothing wrong with getting some fresh air too!
Step 3. Sleep for at least 7-8 hours every night
Lack of sleep can make the body more susceptible to illness. Adequate sleep each night helps the body refresh and build natural defenses. In addition, a longer duration of sleep since the early signs of the disease began to appear can help the body recover faster.
Step 4. Avoid secondhand smoke
Smoking is of course not allowed as it causes many health problems. Just being around people who smoke can reduce the strength of your immune system.
- If you smoke, stop the bad habit.
- If your friends or family members smoke, persuade them to give up the bad habit. If that doesn't work, stay away from them during times when your immune system is strongest, such as cold and flu season.
Step 5. Reduce caffeine and alcohol intake
Caffeine and alcohol may be allowed to be consumed in small amounts. However, excessive consumption of caffeine or alcohol can interfere with the body's immune system. Remember, water is the best source to keep the body hydrated. If other immune-boosting methods, such as reducing stress and getting enough sleep, are used, you may not feel the need for caffeine and alcohol as much as usual.
Method 2 of 4: Supporting Mind Health
Step 1. Reduce stress
Stress, especially chronic stress, can be one of the immune system's greatest enemies. Studies have often shown that there is a direct relationship between people realizing that they are stressed and a decreased immune system/increased illness.
- Do meditation or yoga for a more peaceful view of life.
- If possible, address the source of the stress. If there is a person or aspect of your job that stresses you out greatly, try to reduce your relationship with that person or aspect if possible.
- Try therapy if you feel you need help dealing with pent-up or long-term stress.
Step 2. Laugh more often
People who feel happier and laugh and smile more often have healthier immune systems. Finding something you find funny-and training yourself to have a sense of humor, even if you're generally a sensitive person-can help keep your emotional and immune system healthy.
- Watch a TV show or comedy that makes you relax and laugh.
- Watch videos online about animals or babies behaving cutely.
- Find your favorite comedian and download a podcast of his comedy solo show.
- Read comics or other comedic literary works.
- Spend more time with funny friends. You can tell him why you want to spend more time with him, which can make him proud of his sense of humor.
Step 3. Spend time with other people
Socializing can help improve mental health and the immune system. Although this approach appears to be a higher risk because hanging out with people (and their germs) increases the potential for contracting disease, the benefits of socializing far outweigh the risks of exposure to germs.
Spending time with friends is better, but chatting with coworkers or acquaintances can also help
Step 4. Get in touch with pets
If you have social anxiety disorder or live or work in an environment that doesn't allow you to meet people, connecting with a special pet can be an effective substitute for human contact. Be sure to get a pet with a playful personality, one with whom you can interact and make you laugh, to maximize the benefits of boosting your immune system.
Method 3 of 4: Improving Diet
Step 1. Drink plenty of water
Staying hydrated by drinking water is one of the most important components in maintaining a healthy body and immune system. Try to drink 8 glasses of water every day. However, drinking more than 8 glasses of water since the early signs of the disease began to appear can help prevent the disease from getting worse.
Step 2. Don't eat simple sugars
Sugar can cause weight gain, fatigue if consumed too much (sugar crash), and reduce the effectiveness of the immune system.
- Remember, many people get more sugar than they realize through drinking. Carefully check the sugar content and serving size listed on the nutrition label on the packaging of sodas and other drinks to know exactly how much sugar you will be consuming.
- Foods that don't seem sweet can also contain corn syrup or sugar. Read carefully the nutrition labels on processed food packaging to find out exactly what will enter the body if the food is eaten.
Step 3. Eat lots of fruits and vegetables
The best way to maintain normal levels of various vitamins and minerals that support the immune system is to eat a variety of healthy, fresh vegetables and fruits.
- Brightly colored fruits often contain more nutrients than pale ones. For example, kale or spinach are more nutrient-dense than iceberg lettuce.
- The body absorbs nutrients from real food better than from supplements. So, it is important to get vitamins from food, even if vitamin pills are also taken.
- Citrus fruits contain lots of vitamin C, which can boost the immune system if consumed every day.
Step 4. Increase the consumption of garlic
Many sources believe that garlic has antibacterial, antiviral, and even anticancer properties. Although this claim has not been fully scientifically proven, there have been many studies that support the idea that garlic can help fight disease.
Raw garlic is usually the most nutritious. Use a garlic crusher, or chop the garlic very finely, and add it to cooked dishes
Step 5. Eat protein
Protein-rich foods are often also rich in zinc. Protein helps the body function properly and provides energy for activities throughout the day. Regular intake of zinc can greatly boost the immune system. The body absorbs zinc from protein sources better than from supplements or plants.
Method 4 of 4: Taking Nutritional Supplements
Step 1. Take probiotics
Probiotics are “good bacteria” that help the body digest and absorb food more effectively. The concept of probiotics is relatively new, and the overall effect of probiotics on the human body is not yet fully understood. However, it seems clear that increasing the probiotics/good bacteria can help the body fight off the bad bacteria.
- Be sure to research the effectiveness of probiotic products before choosing one. The quality of each product is different.
- Ask your pharmacist or herbalist to recommend a quality probiotic product.
Step 2. Take a multivitamin every day
While food is generally the best source of vitamins, supplementing your intake with a multivitamin can help ensure that you don't miss out on one or more important nutrients.
- Purchase a multivitamin specifically designed for your gender, age, and activity level.
- Ask your pharmacist or herbalist for a quality multivitamin product.
Step 3. Try taking herbal supplements
The effectiveness of herbal supplements has not been fully proven in the medical world. However, studies have shown that some or all of the following supplements are effective in boosting the immune system:
- Echinacea
- Ginseng
- Astragalus
- Several types of mushrooms (shiitake, lingzhi (reishi), and maitake)
Step 4. Maintain vitamin C levels in the body
Many people think that taking vitamin C when you have a cold can speed up the healing process. However, it appears to be more beneficial and healthful if vitamin C levels are improved and maintained throughout the cold season.
- Eat foods rich in vitamin C, such as citrus fruits, every day.
- Take vitamin C supplements.
- Drink citrus juices, but be aware of the high sugar content in fruit juices.
Tips
- Don't use pesticides and clean the house with harsh chemical products. Harsh chemicals are harmful to the body and can be very damaging to the environment.
- Bring your own pen everywhere during cold and flu season to avoid exposure to germs from borrowing a pen.
- Do not consume non-organic milk that contains antibiotics because it can cause bacteria to adapt and become resistant to antibiotics.
