Several pills and goods on the market promise to increase immunity. However, maintaining a robust immune system requires more effort than just ingesting a combination of vitamins and minerals in the form of a tablet or powder.
Your immunity system maintains an outstanding balance while functioning. It must be robust and intelligent enough to fend against a wide range of diseases and infections but not so powerful that it responds excessively. It is closely regulated to do this by various inputs and in reaction to what’s going on inside your body.
There are things you can do to assist your immune system with what it needs to perform efficiently, however, whether you’re battling a cold, the flu, or COVID-19. None of which call for using supplements.
Here are six methods to develop and maintain a powerful, robust immune system, all supported by science:
1.Keep Up-To-Date With Recommended Vaccinations
A robust immune system includes vaccinations, providing us with the most excellent chance to defend ourselves against dangerous diseases.
Your immune system is intelligent, but vaccinations help it become even more so by teaching it how to identify and fight certain diseases. Your immune system will learn far more safely via vaccination than through direct contact with these dangerous pathogens.
It’s always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot.
2.Continue to eat healthy
A nutritious diet is essential for a robust immune system, as with most other aspects of your body. To do this, consume abundant fruits, vegetables, legumes, whole grains, lean meats, and healthy fats.
When your body has enough of the micronutrients in these foods, it helps to maintain your immune system homeostasis.
Among these micronutrients are:
- Bananas, green vegetables, chicken, salmon, tuna, and potatoes (with the skin) are all sources of vitamin B6.
- Citrus fruits like oranges, strawberries, tomatoes, broccoli, and spinach all contain vitamin C.
- Almonds, sunflower and safflower oils, sunflower seeds, peanut butter, and spinach all contain vitamin E.
- Oysters, red meat, poultry, beans, and dairy products contain zinc.
- Whole wheat products, nuts, and seeds all have magnesium.
The most excellent strategy to maintain your immune system is to consume a well-balanced diet since researchers think your body absorbs vitamins more effectively from food sources than supplements.
3. Regular exercise
Exercise is crucial for maintaining good health and a robust immune system, helping you grow muscles and reduce stress.
Exercise of moderate intensity causes immune cells to be released from the bone and enter the circulation. It also aids in transferring immune cells already in circulation to tissues. It improves immunological surveillance in this manner.
Immune surveillance is a mechanism that monitors your immune system, with exercise enhancing immune cells’ capacity to recognize and respond to illness.
4. Drink plenty of water
Your body needs water for various vital functions, including immune system support.
Water is important because our blood and lymph, which contain immune cells, need water to circulate throughout our bodies.
You regularly lose water via your breath, urine, and bowel movements, even if you’re not exercising or exercising. Make sure you’re replenishing the water you lose with water you can utilize to strengthen your immune system, which begins with understanding how much water you should be drinking each day.
5. Get plenty of rest
While sleep may not seem like an active activity, your body is nevertheless engaged in several significant processes while asleep.
Sleep is crucial for immune system homeostasis and immunity system performance.
Knowing how much sleep you should receive each night and what to do if it isn’t happening is crucial for giving your immunity system the most excellent possible opportunity to fend off infection and sickness.
6. Reduce tension
It’s critical to comprehend how chronic stress impacts your health, whether it develops gradually over time or suddenly.
Your immune system’s performance may be negatively impacted by stress if it causes sleep problems, a propensity to consume poorly balanced meals, dehydration, infrequent exercise, and other symptoms.
Everybody experiences stress differently, and so do our coping mechanisms. Knowing how to recognize stress is crucial, given its impact on your health. Additionally, you should get acquainted with the practices that lower your stress levels, whether deep breathing, meditation, prayer, or exercise.
One last thing about supplements
Be cautious of supplements that promise to strengthen your immunity system further if you are otherwise healthy, and follow the recommendations above.
Eating a diet rich in micronutrient-rich foods is always preferable to supplementation.
However, he adds that supplements are better than nothing when a natural diet is insufficient for a person with a proven vitamin deficit.
It’s recommended to speak with your doctor before taking a supplement if you’re concerned that you may lack a particular vitamin. Supplements are not subject to FDA regulation or approval, unlike pharmaceuticals.