Your immune system is an amazing machine that defends your body from germs, viruses and chronic illnesses.
However, this complicated system sometimes fails — and you get sick.
Luckily, there are plenty of things you can do to support your immune system naturally. Read on to find out more!
1. Eat a Healthy Diet
Eating a healthy diet is the foundation for a strong immune system. It should include plenty of fruits, vegetables, whole grains, beans, nuts and fish.
No one nutrient or food is the answer to boosting immunity, though it’s important not to overdo it and deprive your body of nutrients that are essential for health.
Vitamin C, for example, plays a role in the production of antibodies, while Vitamin D is an antioxidant that reduces inflammation. Also look for foods that are high in prebiotics and probiotics, which help support the immune system.
2. Get Enough Sleep
Getting enough sleep is important for every aspect of your life, from your mood to your immune system. Not getting enough sleep can lead to a number of health problems, including high blood pressure and diabetes.
A good night’s rest can support your immune system naturally by boosting your body’s ability to produce antibodies and proteins that fight off infections. It also helps maintain a healthy hormonal balance that supports heart health and reduces stress.
3. Exercise Regularly
One of the best ways to support your immune system naturally is to exercise regularly. Even 30 minutes of brisk walking each day can help boost your body’s ability to fight off bacteria, viruses, and other pathogens.
Aside from boosting your energy and helping you maintain healthy heart and lung function, exercising can also help you reduce inflammation in your body. The key, of course, is to choose the right type of exercise to achieve this goal.
4. Drink Plenty of Water
There are many factors that contribute to the strength of your immune system, but drinking plenty of water can make a big difference. Especially during the cold and flu season, or when traveling, it’s important to drink more water than usual.
Water facilitates the transfer of nutrients between cells and helps your body eliminate waste more efficiently. It also aids in maintaining a healthy body temperature.
5. Take a Multivitamin
Taking a multivitamin is one of the best ways to support your immune system naturally. It fills in gaps where your diet may not offer enough of the necessary vitamins and minerals.
The right multivitamin contains key nutrients like vitamin C, E and D. These immune-boosting nutrients have been shown to reduce the risk of colds, flu and other illnesses.
A good multivitamin will also include a healthy dose of calcium and magnesium, which promote strong bones and muscles. It should also contain a variety of bioactives from high-quality botanicals.
6. Get Enough Folate
Folate is an important B vitamin that helps the body make DNA and RNA, which are essential to making new immune cells. Getting enough folate can also help you prevent cancer, heart disease and other health conditions.
It’s especially important for women of childbearing age to get enough folic acid before and during pregnancy to reduce the risk of birth defects such as anencephaly and spina bifida. Foods fortified with folic acid or supplements are an easy way to get recommended amounts of this important vitamin.
7. Use Essential Oils
Essential oils are plant-based compounds that have a powerful ability to help boost your immune system naturally. They can do this through their antimicrobial, antifungal, antiviral, and antioxidant properties.
Some essential oils also have a positive effect on pain management. They can help relieve muscle pain and headaches.
Essential oils can be aromatically inhaled, applied topically to the skin, or ingested orally. Not every oil is safe for all three methods, so it’s important to check the label instructions to see which method works best for you.
8. Infrared Sauna
Infrared saunas are a fantastic way to boost your immune system naturally, especially during cold and flu season. This is because infrared heat penetrates deep into the body and gets your heart pumping, lymphatics flowing and your skin sweating, all of which are great for your immune system.
Another benefit is that infrared saunas help to detox your body on a cellular level. This is because the high heat of infrared saunas promotes cell regeneration, which helps to get rid of old cells and replace them with new ones.