How to Boost Immune System Naturally to Defend Virus?
A healthy immune system helps you to reduce the chances of getting viral infections and flu. The immune system is the first line of defense of our body against an alien microorganism entering the body. The stronger your immune system, the lesser chance of you falling sick. Here are some natural ways for you to boost your immune system.
1. Eat more fruits and vegetables
Vegetables, fruits, nuts, and seeds are loaded with nutrients that are essential for our immune system. The more variety you consume, the more nutrients you’ll be absorbing.
2. Start exercising
Working out on a regular basis can boost our immune system. Regular exercise mobilizes the T cells, a type of white blood cell which guards the body against infection. However, please do not overdo it or rigorous training may weaken our immune system.
3. Get sufficient sleep
Lack of sleep may activate the inflammatory immune response, reducing the activity of T cells in the body, and this will weaken the immune system. Try to sleep for 7–8 hours a day. If you happen to be traveling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.
4. Reduce your stress level
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.
5. Moderate or reduce alcohol intake
Excess intake of alcohol will affect our immune system. Remember to have anything in moderation!
6. Fulfill your intake of A-B-C-D-Es
Vitamin A, B6, C, D, and E can help increase the strength of the immune system. Especially Vitamin C is the biggest booster of all. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Lemon, Kiwi, Spinach, and Strawberries.
7. Stop the habit of smoking
Stop the habit of smoking because not only does it increases the risk of cancer but it also has a negative impact on both adaptive and innate immunity. It can increase the chances of developing harmful pathogenic immune responses and also reduces the effectiveness of your immune system’s defenses.
8. Step out in the sun
Stepping out in the sun is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for the healthy functioning of the immune system as it helps the body to produce antibodies. A brisk walk in the sunlight for 10–15 minutes daily will ensure sufficient Vitamin D is produced in the body.
With these little efforts on your daily routine, you can boost your immune system. Not only it can help you to defend infections or diseases, but strong immunity can also help you to achieve the goal of a healthy body! Start practicing now!
Written by: Jasmine Lim
(Love Earth Nutritionist)
[Bachelor of Science Degree in Dietics (major) &
Food Science (minor) lowa State University, USA]