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How to boost your immunity: 12 ways accessible to all

March 13, 2023
11:02 AM

Good immunity is one of the cornerstones of health. Do you doubt your ability to resist illness? Let’s talk about how you can boost your immunity.

Immunity is the most important function of the body, our guard and even guardian. It constantly fights against harmful influences – from the environment, from microbes and from everything that can harm our well-being. It is much more difficult for people with reduced immunity to live – they often get sick, they have to constantly take care of themselves and others, and take extra measures not to get infected. Do you think you’ve been one of those people lately? So it’s time to figure out how to increase immunity.

How does the immune system work? It recognizes an infection or injury that the body has suffered and triggers the process of an immune response, the main purpose of which is to restore everything to normal. For example, in the case of microorganisms, it is “as it was” – it is the total destruction of all interventionists until such an infectious load that it completely ceases to interfere with the life of the body. Many people think that when they are sick their sensations are the illness itself, but in fact this is not the case – they are just signs that the immune system is working. A runny nose with an acute respiratory viral infection, diarrhea with poisoning, itching with allergies – all this, in fact, is aimed at restoring the status quo. If the immune system does not work or will not work, but weakly, the consequences for the body can be very unpleasant. Here is what can weaken the immune system:

Injury or surgery

Stress
Malignant tumors
Certain liver or kidney disorders
Immunodeficiencies
Infections or wounds that do not heal for a long time
Chemotherapy
Parasite infestation
Pathology in the circulatory system
Long-term antibiotic treatment
Bad habits
Vitamin deficiency, anemia
A poor diet
Bad environmental situation
Too little or too much physical activity

As you might guess, some of these factors affect many of us all the time. For example, not everyone eats well, many smoke or drink excessively, and there is nothing to say about the lack of vitamins. Of course, all this affects the immune system and the resulting imbalance becomes a prerequisite for the development of diseases that could have been prevented. How to increase immunity in an adult, what means exist to increase immunity – a very topical question.

Depending on why it’s decreasing, it’s easier to change certain habits, as well as add vitamin supplements and healthy foods to your diet. Let’s dwell on this in more detail.

Minerals and vitamins that boost immunity

Avitaminosis affects the immune system very much, and therefore, if there is an opportunity to further support the body, why not take advantage of it. Here are some vitamins that are particularly good for immunity:

Vitamin C is an antioxidant that fights free radicals, particles that damage cells. There is a lot of this vitamin in citrus fruits, but not only in leafy green vegetables, carrots, peppers, strawberries.
Vitamin E is another powerful antioxidant that prevents infections from spreading throughout the body. Present in spinach, broccoli, almonds, peanuts, walnuts.
Vitamin B6 – it is based on certain chemical reactions vital for the functioning of the immune system. Found in bananas, tuna, lean poultry and chickpeas.
Vitamin D – helps the body regulate the immune response and is generally beneficial. The best way to get it is to walk more often, but a nutritional supplement will also work.
Folic acid is involved in the process of creating new cells, which means it helps in the regeneration process, which is also important. This substance is found in legumes and leafy green vegetables.
Iron – Cells cannot breathe without oxygen, including white blood cells, key workers in the immune system, and iron helps provide that oxygen. This element is abundant in leafy green vegetables and lean poultry.
Selenium is another important element for the functioning of the immune system and involved in many reactions. There are some in garlic, broccoli, sardines, tuna, mushrooms.
Zinc is known for its anti-inflammatory activity, which also helps boost immunity.

It is best to consult a doctor about vitamin supplements – this is especially important if you have chronic conditions, but in general it will not hurt. Some supplements have their own side effects, plus you need to have a rough idea of how much vitamins and minerals you need.

Best Immunity Boosting Foods for Adults

Vegetables and fruits that increase immunity are what we so often miss in the diet. We usually remember proteins, fats and carbohydrates, but the fact that you need to eat five servings of vegetables and fruits every day – somehow not a lot. Meanwhile, vitamins from vegetables and fruits are better absorbed than those from dietary supplements. Here are some useful products:

Broccoli
pepper
Ginger
Garlic
Kiwi
Mushroom
Tea
Spinach
Dark chocolate

As you can see, finding a delicious immune boosting product is quite easy. You can find a full list of immune-boosting foods here.

Healthy habits to improve your immune system

How to increase immunity at home, folk remedies? Is a good diet enough for that? Unfortunately, unlikely. The immune system is an extremely complex tool. And in order for it to work in a balanced way, so that it destroys pathogens and at the same time does not make you worse than it was with the power of the immune response, you need a whole range of measures. Here is what boosts a person’s immunity:

No stress. Stress and anxiety affect us not only morally, but also physically, which also depresses the immune system. A short-term shock can be helpful, but long-term stress gradually weakens the organism, reduces its ability to protect itself, and therefore it is very important to try to manage all of this. Do not hesitate to go to the doctor if you cannot manage on your own. Studies have repeatedly demonstrated a direct link between stress levels and the risk of developing chronic diseases. At home, yoga, meditation, and relaxation techniques can help.
Good dream. Maybe your mother or grandmother told you as a child that all diseases spread to everyone – and they were right. While you sleep, your immune system is working – it produces proteins called cytokines. These proteins drive out infection and inflammation, so when you don’t get enough sleep, there’s less protein and more infection. Most adults need 7-9 hours of sleep per night, very few people settle for less. Many of us believe that sleep can be sacrificed for supposedly more important things, but in fact, for our body and especially for the immune system, sleep is the most important thing. If you have trouble with this, try drinking melatonin before bed, put away your gadgets, and create sleep rituals.
Physical exercise. They are useful on their own, and as a way to manage stress and sleep better. Even for those who initially have low immunity, regular sports increase that immunity, and this has been proven time and time again. Even a simple half-hour walk can help you feel better, especially if you make time for it every day.
Health of the gastrointestinal tract. We are much more dependent on our own microflora than we realize, and this is not surprising, since there are fewer people in a person than microbes. Healthy microflora equals good immunity and vice versa, so add probiotics to a healthy diet.
Hygiene. Here, probably, you can’t say anything special – the fewer irritants, the less strain on the immune system, and if you wash your food, keep your hands clean and generally your health, you don’t have much- thing to fear. Wash your hands for at least 20 seconds after each visit to the toilet, before eating, when you come home from the street, cough or sneeze, use a pleasant smelling soap – and you will certainly be less sick. You will see.

There are a few additional ways to boost immunity that are much less obvious. It’s not yet fully understood how it all works, but it works, which means it has a right to be applied. Here is what we mean:

Good sex – maybe it improves the mood, or maybe the body sweats properly. Both are good.
Pets – if you have them, you’ve probably noticed how spending time with them reduces stress levels. She sat with the cat in her arms – it became easier, walked with the dog – breathed fresh air, warmed up.
Social interactions – without friends, we are, as you know, a little, but a lot with friends. Pleasant communication is always great, and the immune system thinks the same. Especially if you have friends, for example, from a running club.
Optimism – this, of course, can be difficult if life is in full swing from time to time, and especially in the head. But looking for pros is usually more helpful than cons, and over time the color of the band can change.
How to laugh – everything is clear here. Laughter relaxes, reduces stress and restores the will to live. Who among us hasn’t shot a not too smart comedy after a hard week at work – just to watch and not think about anything?
Remove the alcohol – yes, just remove it. Alcohol itself is a depressant and it also suppresses the immune system. In addition, the body needs more strength to deal with alcohol toxins, so it would be better not to waste these forces at least for a while.
Same with smoking. Like alcohol, it poisons, the immune system tries to compensate for the cigarette, to weaken its impact – and at this time the infectious agents may well become more active.

Now you know how to boost your immunity. It seems to us that all these methods are not too complicated, and even if you cannot introduce several good habits into your life at once, it is quite possible to start with one. And there, maybe the rest will catch up? We sincerely wish you not to get sick!

Source: The Voice Mag

Emma

Emma Jack is a writer at Gossipify, covering fashion, beauty, lifestyle, and pop culture trends. She stays current on the latest trends and offers readers up-to-date information on what’s hot in the industry. With a background in fashion journalism from Parsons School of Design, she offers a unique perspective and analysis of current trends.