We resort to various measures to stay healthy, but we are frequently exposed to many microorganisms which can cause many diseases and infections. A strong immune system can defend these disease-causing microbes while a weak one can expose you to infections and other health conditions. Improving health consciousness and focusing on preventive measures can help boost our immune system. What you eat, your general attitude, and the time you take for exercises can play a vital role in strengthening your immune system and preventing illness. Even if you get sick, the severity and durability of your illness is highly dependent on your body’s ability to defend and fight off the invading virus. Here are some tips to boost your immune system and safeguard you from disease-causing microbes.
Maintain a healthy lifestyle: Following a healthy lifestyle is the primary step towards keeping your immune system strong. Washing your hands frequently while cooking can keep away infections. Strategies that help to strengthen your immune system include:
- Quit smoking and control alcohol intake
- Exercise regularly and maintain a healthy weight
- Keep your blood pressure under control
- Increase intake of healthy diet of fruits, vegetables and whole grains
- Get adequate sleep
Regular medical check-ups are highly recommended for older adults.
- Eat Probiotic Foods: It is said that 80% of your immune system is in your gut or belly. Probiotics are fermented foods that contain good bacteria which help in healthy digestion. Wholesome fermented items such as yogurt, sauerkraut and skimmed milk can help maintain heart and brain health and help boost the immune system.
Items to include in your diet: Medicinal mushrooms, garlic, ginger and almonds are great options to improve immune function. Certain mushrooms stimulate the production of T-cells and boost your immunity to disease. Garlic is an antimicrobial agent and immune booster. To replenish your body with nutrients load your plate with sulphur veggies like garlic and onion which support liver detoxification and boost the immune system. Ginger helps breakdown the accumulation of toxins and gets rid of waste and other unwanted materials from the body. Almonds can protect against viral infections. A chemical present in almond skin improves the ability of white blood cells to detect viruses and prevent the virus from spreading throughout the body.
- Quit Sugar: Refined sugar significantly decreases immune function by impairing the ability of white cells to deactivate the bacteria. Instead, choose a natural, healthier sweetener such as honey or stevia.
- Get plenty of Vitamin D: Lack of Vitamin D can cause respiratory infections. We do get vitamin D from some of the foods we eat. You can get this vitamin naturally by exposing your body to the sun and also by taking supplements.