Let’s face the facts head-on. While there are many products and procedures out there that claim to boost immunity, the truth is that the concept of boosting immunity is not scientifically sound.
For example, there’s blood doping, or the practice of athletes pumping blood into their systems to boost the number of blood cells and enhance performance. But according to an article published by Harvard, “attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways.”
Further, it asks “Which cells should you boost, and to what number? So far, scientists do not know.”
While it’s not scientifically possible to “boost your immune system” yet, there are ways to improve your overall health, and that includes the immune system. There are lifestyle changes you can do to strengthen your body’s defenses against diseases the natural way.
Here are science and expert-backed ways to keep your immune system in tiptop shape:
Eat healthy
Do your immune system a favor by eating antioxidant-rich food, such as fruits and vegetables. Throw in nuts, seeds, and legumes (lentils, chickpeas and soybeans) into the mix too.
Antioxidants do a good job of cancelling out free radicals that cause our bodies to be inflamed.
Meanwhile, the fiber from fruits and vegetables helps us maintain a healthy gut or microbiome. Inside our guts are numerous microorganisms or bacteria. Studies show fiber helps in maintaining homeostasis in the gut, and producing more healthy bacteria.
Know more about gut health here: You’ve got to go with your gut (and many other reasons why gut health is important).
As the proverbial saying goes, “You are what you eat.” Keep that in mind every time you’re tempted to reach out for a candy bar or a bag of chips.
Drink plenty of water
Make water your go-to-beverage. Try to avoid sweet drinks such as soda and processed fruit drinks. If you can, avoid them completely.
You need at least eight 8-ounce glasses (or 2 liters) of water a day, and that’s just the minimum. Drink more if you can.
While drinking water won’t necessarily protect you from viruses, staying hydrated can decrease your susceptibility to illness. Water carries helpful nutrients and oxygen around your body, and is essential for kidneys and other bodily functions.
Sleep, sleep, sleep!
The link between sleep and immunity are closely tied, according to Healthline.
There are several studies that show people who have inadequate sleep are more vulnerable to sickness, such as colds and other respiratory infections.
It might be hard to catch sleep these days, especially when the new season of your favorite series is out, but it’s a must!
How much should you be sleeping per day? On average, around 7 to 8 hours if you’re an adult. Find out how else a good night’s rest can benefit you here: Benefits of a Good Night’s Sleep.
Practice Good Hygiene
Among all the tips we’re including here, this makes the most sense, and has probably never been more emphasized the past two years when the pandemic began.
The simplest way is to wash your hands properly. If you do not have an easy access to a comfort room, opt for a hand sanitizer or an alcohol that’s at least 70%. Don’t forget to sanitize your wrists too. Our wrists are frequently exposed to germs, thanks to our penchant for leaning on things, such as table surfaces.
Take a look at this Proper Handwashing Video using the WHO-mandated technique. Proper Hand Hygiene.
Eat more kimchi and other fermented foods
If you’re a fan of kimchi and other fermented foods, then good for you! You’ve been doing your immune health a favor. Fermented foods contain beneficial bacteria called probiotics. Experts say the gut benefits from a flourishing network of bacteria, helping the immune cells differentiate between normal, healthy cells and harmful invader organisms.
Not a fan of kimchi? No worries, other probiotic-rich food you can try are kefir (fermented milk drink), kombucha (fermented tea), miso, tempeh, yogurt, and sourdough bread. Another option, although a less delicious one, is to take probiotic supplements.
Get your groove on
As with attaining our ideal “beach” body, there are no shortcuts to achieving a healthy immune system. A health coach would tell you point-black, you have to be ready to do the work.
The good news is, you don’t have to put yourself through punishing hours of working out. As it turns out, moderate exercise brings in more bang for your burn than intense exercise. Just brisk-walking for 30 minutes four to five times a week is already doing a good turn for your immune cells.
Manage stress better
Stress is defined by Cleveland Clinic as the body’s response when life events surpass your ability to cope. Stress also directly affects our immune system, according to a study by the American Psychological Association.
Stress causes the body to produce the hormone cortisol. In small spurts, cortisol can even rev up your immune defense. But the danger lies in prolonged exposure, which eventually evolves into chronic stress. When the body gets used to too much cortisol, this opens to the door to inflammation in the body. Further, Cleveland Health adds, stress decreases the body’s lymphocytes — the white blood cells that help fight off infection.
When left unmanaged, chronic stress can lead to further complications. It also affects quality of sleep, and is also known to cause obesity and unhealthy eating.
Stress cannot be removed completely from our lives, so the trick is to manage it better. Experts suggest the following practices to keep your stress in check: meditation, exercise, journaling, aromatherapy, yoga, and other mindful practices.
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References:
https://www.healthline.com/nutrition/how-to-boost-immune-health#9.-Supplement-wiselyhttps://www.verywellhealth.com/ways-to-boost-your-immune-system-naturally-89283https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
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