How to Boost Your Immune System: 100% Effective and Easy Ways
Understanding Your Immune System
Do you know how you can improve your immune system? How can you make it strong? The overall immune system keeps you safe from bacterial and viral attacks on your body. But sometimes it fails. Your immune system fails.
A virus or bacteria attacks you, and you fall sick. How good it would be if your immune system becomes so strong that there is no effect of bacteria and viruses on you. Or even if you have an infection, you can recover from it quickly.
The idea of increasing your immunity is fascinating. The stronger your immune system becomes, the lower your risk of getting sick. How strong your immune system is depends on many things. Your age, diet, lifestyle, and many other things directly or indirectly impact your immune system.
The Foundation: Healthy Lifestyle Choices
A healthy lifestyle is the first and most basic step to strengthening your immune system. You have to follow basic health etiquette. You have to follow healthy habits.
Research shows that healthy lifestyle practices may boost the immune system and shorten the duration of infectious diseases. The science correlating a healthy lifestyle with enhanced immune function continues to evolve, with evidence suggesting that some components of an unhealthy lifestyle, such as poor diet, physical inactivity, stress, smoking, alcohol, and poor sleep, may significantly impair the immune system and predispose people to greater susceptibility to infectious diseases.
Essential Habits to Follow
- Not smoking
- Do regular exercise
- Reduce weight
- Avoid alcohol
- Sleep well
- Avoid stress
These are the basic things that affect your immunity and which you have to take care of.
How Age Affects Your Immunity
As we age, our immune system weakens, and older adults become sicker.
Many studies have shown that older adults are more likely to get infections than young people. And more importantly, older adults have a higher mortality rate, i.e. more chances of complications and death. Studies have shown that as we age, our bodies shift to T-cells.
T-cells are a type of immune cell that protects us from bacteria and viruses in our bodies. As we age, T cell production decreases. Another reason is that it sometimes occurs due to dietary insufficiency.
Older adults often eat less food. Or even if they eat, they eat a lot of selected food. Because of this, sometimes they have nutritional deficiencies. Especially micronutrients, like vitamin B6, vitamin A, vitamin C, zinc, and selenium. Many micronutrients begin to become deficient in the body.
Importance of Proper Nutrition and Supplements
You should take great care with your diet. If you are a vegetarian and do not eat non-vegetarian food, try to take a supplement that meets your protein and B12 requirements, which you usually get from non-vegetarian food. Apart from this, if you do not like milk, you can also take a calcium supplement.
Please take a supplement that contains all these nutrients in one place. There is no need to take them separately. Multivitamins, multimineral capsules, or powder supplements can be taken daily. So that the diet that is causing you insufficiency, you can complete it from the other side.
Choosing the Right Supplements
Go to any superstore. You will get hundreds of product types. And they all have only one claim. To improve your immunity. But do these products actually work? Or is it just a marketing tactic?
It all depends on the ingredients. The ingredients in that product or supplement rely on the product or supplement. Many such herbs are scientifically proven to improve your immunity and health. And those medicines, those herbs, are available in your supplement. You can take it without hesitation.
But even in that, you have to take care of one thing: whatever herb you are taking, whatever supplement you are taking, the herbs in that supplement, in what quantity, apart from that, in what composition, its daily requirement, whether it is being fulfilled or not, you have to check all these things. You will have to do some research and put in a little work.
5 Powerful Herbs to Boost Immunity
There are hundreds of foods and supplements that are known to improve your immune system. But today we are going to tell you about only five such herbs that will not only boost your immunity but also offer many other benefits. The herbs we are going to tell you about are very readily available. You don’t have to go anywhere for them.
1. Garlic (Allium sativum)
Garlic means garlic. It is known for its many medicinal properties. Generally, people use garlic for cardiovascular health. To reduce cholesterol, to control blood pressure, and to reduce weight. There are many such things for which people use them.
But do you know that garlic also improves your immune system? Yes, garlic is a perfect immunity modulator. Research shows that the natural ingredients in garlic boost immunity by enhancing the function of innate immune system cells, such as lymphocytes and γδ-T cells.
It helps in maintaining the good and bad bacteria in your body. Good bacteria are those that are found inside your body. They are always inside you and improve your immunity. Harmful bacteria are everywhere around you in the atmosphere. If they enter your body, they can cause many diseases.
Garlic does the same thing. It increases the good bacteria in your body and reduces harmful bacteria. It strengthens your immune system.
How to Use Garlic
You all know the way to use garlic. We usually use it in vegetables and pickles. Many people also make chutney. But if you want to use it for its medicinal properties, I strongly recommend eating it raw.
You can take four garlic cloves on an empty stomach in the morning. Chew it and drink water. It is a very good thing. But since garlic has a robust flavour, many people won’t be able to take it. It won’t be suitable.
In that case, you can take it as a supplement. Take one capsule in the morning and one in the evening. Within a month or two, you will not only see an improvement in your immunity.
2. Mushrooms
Mushrooms have long been known for their medicinal properties. Mushrooms are a treasure of nutrients. Mushrooms contain a lot of micronutrients, a lot of protein, a lot of vitamins, carbohydrates and everything.
So, regardless of age, you should eat at least 2-3 times a month. Apart from this, mushrooms also improve your immunity. Recently, many reports have come in which it has been found that regular use of mushrooms improves your immunity.
Research on Cordyceps mushroom extract showed that it significantly enhanced NK-cell cytotoxicity in healthy human subjects compared to the control group. Clinical studies demonstrated that Cordyceps militaris capsules effectively enhanced cell-mediated immunity in adults without causing side effects.
If you eat it as a vegetable, you will not get all the nutrition. That’s why I recommend that if you want to take mushrooms as a medicine, then take them as a supplement. In the supplement, the recommended daily allowance is 350 mg.
3. Ginger
Who does not know ginger? Generally, we use ginger for nausea, vomiting and digestive problems. But ginger contains more than one dozen antiviral properties. That is, it can do more than a dozen activities against the virus.
So, there are many viral infections. You must have seen when you have a cold or cough, your grandmother or your mother tells you to drink ginger tea. This is the reason, friends. Ginger has antiviral properties.
If you want to boost your immunity, take ginger—it has antiviral properties. All the problems related to influenza, that is, your breathing-related problems, give excellent results. 7 Amazing Banana Benefits for Health & Daily Wellness.
If you want to use it regularly and see better results, you can take one teaspoon of ginger juice in the morning after breakfast, or at night before bed.
4. Turmeric
Turmeric has many healing properties. Its main healing properties are anti-inflammatory, meaning it reduces swelling and pain. You must have seen when someone gets hurt or fractures, then they say to drink turmeric milk because it has anti-inflammatory properties. It reduces pain and swelling.
In addition, it activates your WBCs. In addition, it improves the body’s antibacterial properties, that is, its ability to fight bacteria. So, turmeric has many such benefits that enhance your immunity.
And the biggest thing is that it is very cheap and readily available in your and all our kitchens.
5. Tea (Black Tea and Green Tea)
When you are tired, you ask for a cup of tea, and after drinking it, your fatigue vanishes. But do you know that the benefits of tea are much more than just relieving fatigue?
Yes, friends, tea has many such properties that improve your immune system. According to research, drinking 5 cups of black tea a day can boost T-cells in your body. If you drink 5 cups of tea regularly for 2 weeks, the study found that your T-cells’ ability to work increases by 10 times.
Now, this is the same with black tea: if you do not take black tea and want to take green tea, you can also lose some weight. You will get all these benefits from it.
Managing Stress for Better Immunity
Your stress or mental stress and your health are directly linked. There are many diseases you can get from stress. Hyperacidity, heart problems, depression, and indigestion are just a few of the diseases that you get due to stress.
It has been seen that people who are prone to chronic anxiety and chronic stress usually have more diseases in comparison to those who live under less stress. So it’s always better to stay stress-free and stay healthy.
The Power of Regular Exercise
Regular exercise is essential for your health. Especially in today’s environment, when we do not have time, we live in stress, and we eat food upside down. Regular exercise is a must.
Is there any link between exercise and sleep? Yes, definitely. Exercise keeps you healthy. Anything that keeps you healthy, increases your blood circulation, helps you maintain your weight, keeps you stress-free, and gives you all kinds of benefits will definitely improve your immune system.
Sleep: The Ultimate Immunity Booster
Sleep is one of the most important factors for staying healthy and keeping your immune system in good shape. You must have seen that when you fall sick, you sleep more. This is why our bodies try to sleep more: when we sleep, immune cells function better, our immunity strengthens, and our ability to fight disease increases, helping us recover faster.
An adult should sleep at least 8 hours a day. If you are a normal adult with a 9-5 job, you should aim to sleep 7-8 hours a day. If you are a teenager, then you need to sleep at least 10 hours a day. If you are younger than a teenager, 10-12 years old, then you may have to sleep 10-14 hours a day.
The Long-Term Approach to Immunity
Friends, to improve your immune system, you need to adopt many dietary habits. Always remember that nothing happens overnight. Your immunity will not improve overnight. You have to take an overall approach; only then can you improve your immunity or health.
Don’t go on hearsay. Some people will tell you that immunity will improve in 5 days. You take this. Some will say you take this product. You will improve your immunity in 10 days. But always remember to stay away from such things.
Change your lifestyle. Change your dietary habits. If you bring change in these things over time, you will see many positive changes.
