No one likes getting sick. It’s a drag on your productivity, it can sap your energy, and it’s just plain miserable. But even if you take all the right precautions, sometimes you still get sick. So what do you do then?
Luckily there are some things you can do to help keep your immune system strong so that when the next cold or flu bug comes along, it won’t be quite as devastating—and we’re not talking about popping multivitamins! In fact, here are five ways to boost your immune system naturally:
Get plenty of sleep
We all know that sleep is important, but it’s not just about feeling refreshed the next day. When you sleep, your body releases growth hormones and other chemicals that help repair damaged cells and tissues in your body.
If you’re not getting enough restful sleep (as determined by how much time you spend in bed), this can slow down your immune system’s ability to fight off disease-causing bacteria and viruses. The result? You are more likely to get sick! Plus, inadequate rest can also lead to weight gain due to a number of hormonal changes that occur during sleep deprivation such as higher levels of insulin (which causes weight gain) and lower levels of leptin (which helps regulate appetite).
Exercise daily
Exercise daily.
Exercise is one of the best ways to improve your immune system and overall health. It helps you sleep better, think more clearly, reduce stress and anxiety levels, increase energy levels, improve moods and self-esteem, optimize body composition (a healthy weight), and much more. Exercise can also help manage chronic conditions such as diabetes or high blood pressure by improving cardiovascular function.
Exercising at least 30 minutes per day on most days of the week—even if it’s just walking—can help boost your immune system. If you don’t have time for a full workout but still want a quick burst of beneficial activity every day, try doing 10 jumping jacks or push-ups when you wake up or before bed each night!
Eat a healthy diet
One of the most important things you can do to boost your immune system is to eat a balanced diet. A balanced diet is one that includes:
- fruits and vegetables
- whole grains, such as brown rice and oatmeal
- lean meats, fish, or poultry (no red meat)
- dairy products (low-fat versions only) and eggs if you’re not allergic to them.
Wash your hands often
Hand washing is the most important thing you can do to keep yourself and your family healthy. It’s also one of the easiest ways to boost your immune system and prevent getting sick.
Hand washing with soap and water will help remove germs from your hands, which can spread when touched by others. Germs are usually transferred from person to person through saliva, mucus, blood or other bodily fluids. This can happen when shaking hands with someone who has a cold or flu virus or after using public restrooms.[1]
To wash properly:
- Wet your hands under running water for at least 20 seconds (the CDC recommends at least 30 seconds). Use warm water if possible since this helps remove more germs than cold water does.[2]
- Apply soap[3]. Lather up your entire hand between all fingers, covering every surface area where disease-causing microorganisms reside.[4]
- Rinse off all of the soap by vigorously rubbing each finger against another finger until there is no visible suds left on any surface area.[5] Then scrub in between all fingers again while rinsing thoroughly until clear water runs off.[6] This removes even more potentially harmful pathogens that may have been missed during earlier stages of hand-washing.[7],[8],[9],[10],[11],[12], [13], [14], [15], [16], [17].
Manage stress in your life.
Your immune system is a complex network of cells that defends your body against viruses, bacteria, and other pathogens. When it’s working well, your immune system can help you fight off infections and diseases.
But when you’re under stress, your body’s defenses weaken. According to one study from the University of California-Irvine (UCI), people who are stressed are less able to control inflammation in their bodies—a process that helps prevent colds and flu from spreading through their systems. Stress can also make it harder for people to sleep well at night—and lack of sleep doesn’t just make us feel tired; it also lowers our natural resistance to illness. That means we’re more susceptible to catching colds or the flu if we haven’t had enough restful sleep lately!
Takeaway:
The first step to boosting your immune system is getting enough sleep. As you probably know, a healthy amount of REM and deep sleep is crucial for maintaining a strong immune system.
The next step is exercise. Exercise isn’t just about building muscle and looking good in spandex—it also helps your body produce more antibodies, which can help fight off an illness or infection before it even starts (and make sure you get plenty of protein, since that’s what those antibodies are made from).
Next up: diet! Your diet should include plenty of fruits and vegetables and whole grains—these foods provide vitamin C and antioxidants that protect against free radicals (which cause damage to cells in the body) as well as boost the production of white blood cells by helping them work more efficiently.
Next up: hand-washing! The flu virus can live on surfaces such as door handles or light switches for 2 hours after being deposited there by an infected person (so if someone coughs into their hand then touch something else, they’re passing along germs). Wash hands with soap every time before eating food or smoking/vaping/chewing tobacco products; after touching animals; after sneezing/coughing/sneezing into your hands; after using public restrooms; before touching someone who may be sick with something contagious.
Finally: managing stress! Stressors like anxiety and depression not only suppress our immune systems but also make us susceptible to catching colds from other people—so take care of yourself first by finding ways to manage your levels of stress both at home through relaxing activities like meditation or yoga classes as well as outside work hours with friends (https://www.healthlinedepression)</p
Conclusion
There’s no time like the present to get your immune system on track. Start today by making small changes in your life and taking care of yourself. You’ll be happy you did!
