Getting sick is never fun. Symptoms can make you feel miserable, and you have to miss out on work, school, and activities. If you want to avoid getting sick, you need a strong immune system that can fight off infection. There are certain dietary and lifestyle changes you can make to support a healthy immune response. Keep reading to discover some of the best ways to boost your immune system.
1. Eat Fruits and Vegetables
One of the most effective ways to boost your immune system is to eat a variety of fruits and vegetables each day. These natural foods are rich in micronutrients such as vitamin C and vitamin A that your body needs to fight off pathogens. Fruits and vegetables are also high in fiber, which is an essential macronutrient that your gut microbiome requires to produce compounds that your immune system uses. Some of the best foods that boost immunity include citrus fruits, leafy greens, berries, and ginger.
2. Drink Water
Water plays many important roles in the body. One of these roles is supporting a healthy immune system. Water is necessary to circulate blood and lymph to all areas of your body. This allows immune cells to detect and attack invaders. You are constantly losing water through breath, urine, bowel movements, and sweat. If you want to boost your immune system, you need to make sure you’re drinking enough water to replace what you lose.
3. Exercise
An excellent way to boost your immune system is regular exercise. Physical exercise can help your body more effectively fight off illness by increasing the circulation of immune cells in your blood throughout your body. According to research, the immune system benefits most from 30 to 60 minutes of moderate exercise several days per week. Just make sure you don’t overdo it because more isn’t always better when it comes to immunity. Long durations of high-intensity exercise such as running a marathon can actually weaken your immune system.
4. Sleep
Most adults need 7 to 9 hours of quality sleep each night. While you sleep, your body restores its natural defenses and produces cytokines, proteins that strengthen the immune response. Without sufficient sleep, your immune system won’t be able to function properly to fight infection. Research shows that a lack of sleep can reduce immune cell activity and make you more susceptible to catching respiratory infections. If you want to boost your immune system, prioritize getting a good night’s sleep every night.
5. Get Vaccinated
One of the best ways to boost your immune system is to ensure you stay up to date on all recommended vaccines. Vaccines expose your body to a safe version of a disease. This teaches your immune system how to produce antibodies to fight off these pathogens if they invade the body so they can’t make you sick. This is the safest way to build immunity against potentially dangerous diseases.
6. Reduce Stress
Stress can have a negative impact on many areas of your health, including your immune system. When you are under a lot of stress, the production of white blood cells can decrease, reducing your body’s ability to fight infection. Stress can also cause sleep loss, and sleep deprivation can impair immune function. A great way to boost your immune system is to find healthy ways to reduce stress. Some helpful stress management activities could include meditation, deep breathing, massage, yoga, dancing, and creative hobbies.
7. Take Supplements
Some dietary supplements can help you boost your immune system. Your immune system requires certain nutrients to function at its best. These include vitamins A, C, D3, and zinc. Other supplements that can help support a healthy immune response include quercetin and N-acetyl-L-cysteine. Daily Immune Support is a comprehensive supplement that contains all 6 of these immunity-boosting nutrients to support optimal immune function.
These are some of the best ways to boost your immune system so you can stay healthy. If you do get sick, the last thing you want to do is sit around a doctor’s office while feeling miserable. Here at Marcum’s Pharmacy, we offer modern testing services from the comfort of your car! We have a variety of rapid testing options to help you determine if you are sick with the flu, COVID-19, RSV, or Strep. If you’re sick and want to know what you have, contact us today about our fast and accurate medical testing.
