10 Holistic Ways To Boost Your Immune System

A strong immune system is your body’s best defense against infections, illnesses, and diseases. While many people turn to supplements and medications to boost their immunity, there are plenty of natural and holistic ways to boost your immune system.

Generally, your immune system does an amazing job defending you against infections. But sometimes, it fails: When microorganisms successfully invade your immune system, you get sick. Your immune system is precisely – a system not an entity and must be done holistically. For your immune system to function well, it needs harmony and balance. This is why researchers have explored exercise, diets, stress levels and other factors that will be mentioned in this post.

By incorporating these practices into your daily routine, you can strengthen your body’s natural defenses and enhance overall well-being.

10 Holistic Ways To Boost Your Immune System

1. Regular Exercise

Exercise boosts your immune system by promoting good circulation, which allows cells and substances of the immune system to move through the body freely and do their job effectively. Regular exercise for at least 20 to 30 minutes per day will stimulate circulation and allow your immune system to function properly. Try to make your exercise as easy as possible so it doesn’t seem like a chore. Do something you enjoy like dancing, hiking, biking, rope jumping and so on.

If you have not exercised before and you are just getting started, take a minute or two out of your day and start increasing your momentum. You will start feeling great.

If you exercise regularly, then try changing it up to something more fun. Go outside for basketball, tennis, football or any sport that you love. The most important thing here is to make daily exercise a habit.

2. Maintain A Healthy Weight

Quite a number of people are scared to check their weight but it is vital that you do it regularly. So get a scale and weigh yourself. Set attainable goals for yourself. A weight loss of 1 or 2 pounds a week seems more attainable than 25 pounds a month. Remember, it takes a drop of water to build an ocean. Don’t set yourself up for instant gratification from “lose 25 pounds in one week ads”. Make your weight maintenance goal attainable and do it every day.

Know your BMI (Body Mass Index). It is calculated in your weight(Kg)/Height(m2). If you are not so certain about your BMI, you can speak to your doctor about it or use the online BMI calculator. Being overweight or underweight can increase inflammation which in turn affects the immune system.

Start small, and have your family and friends support you to maintain a healthy weight. The rewards are great and you will start feeling a lot more energetic.

3. Eat Colorful Foods

I am not saying to start adding colourings to your food. I mean a diet rich in fresh fruits and vegetables. Foods like leafy greens, berries, citrus fruits, nuts, seeds, and lean proteins provide essential nutrients such as Vitamin C, Vitamin D, zinc, and omega-3 fatty acids, all of which are vital for immune function.

If you have children, teach them to start eating colourful foods. The vitamins and nutrients help boost the immune system. Especially food is rich in vitamins A, C, D, E, Selenium and zinc. Cut down on eating or drinking junk or processed foods. They reduce the function of the white blood cells by 40% thereby making the immune system sluggish.

4. Stay Hydrated

Proper hydration is essential for every bodily function, including the immune system. Water helps in the production of lymph, which carries white blood cells and other immune system cells throughout the body. Aim to drink at least 8 glasses of water daily, and include hydrating foods like cucumbers, watermelon, and oranges in your diet.

You can even spice up your water by adding lime, and small honey with cinnamon. This combination is high in vitamin C to boost your immune system. It is also high in potassium which feeds your brains and nerve cells.

5. Quit Smoking

One of the main reasons why smoking causes cancer is the suppressant of the immune system. Cigarettes contain nicotine plus other 16 more chemicals which produce free radicals that deplete the antioxidant levels making the body susceptible to diseases that should have been cleared easily.

6. Support Gut Health With Pre and Probiotics

Your gut health is directly linked to your immune system. A healthy gut microbiome can prevent harmful pathogens from entering the body and boost immune responses. Eating food that can help feed and boost the good bacteria in your body is a great way to boost your immune system. This way, inflammation is decreased. You feel good and your immune system is happy with the environment you’ve set it to be.

Prebiotic foods include onions, garlic, artichokes, unripe bananas, corn, rolled oats and cold potatoes. While probiotics include yoghurt, kombucha, and tempeh.

7. Practice Good Hygeine

While boosting your immune system is important, preventing the spread of infections is equally crucial. Regular handwashing, avoiding touching your face, and maintaining cleanliness can help reduce the risk of contracting and spreading viruses and bacteria.

Wash your hands every time to keep pathogens at bay. Viruses can spread when you touch your face, eat and cook with unwashed hands. Wash your hands every time you are about to start a task. If you cannot find water around, you can use hand sanitisers.

Since washing your hands rids dirt and pathogens off, you should also pay attention so you don’t overdry your hands. Dry hands could get irritated from too much hand washing. To prevent your hands from getting excessively dry when washing, read best hand creams for dry hands.

8. Get Enough Sleep

Sleep is a critical factor in maintaining a healthy immune system. During sleep, your body produces and releases cytokines, a type of protein that targets infection and inflammation.

The relationship between sleep and the immune system is bidirectional. Meaning, that the immune response caused by viral infection affects sleep patterns. While a good night’s sleep strengthens the immune system. Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate.

9. Herbal Remedies and Supplements

Certain herbs and supplements are known for their immune-boosting properties. Echinacea, elderberry, garlic, and ginger have been traditionally used to enhance immune function. Additionally, supplements such as Vitamin C, Vitamin D, and zinc can provide an extra boost to your immune system, especially during the cold and flu season.

10. Manage Stress Levels

Chronic stress can weaken your immune system, making you more susceptible to illness. Engage in stress-reducing activities such as meditation, deep breathing exercises, or spending time in nature. Mindfulness practices, such as yoga or tai chi, are also excellent for reducing stress and enhancing immune function.

Conclusion

Strengthening your immune system doesn’t have to rely solely on supplements or medications. By adopting these natural and holistic practices, you can build a resilient immune system that keeps you healthy and vibrant. Remember, consistency is key—making these habits a part of your daily routine will provide long-term benefits for your overall health.

Share these tips with your friends and family, and let’s work together to support our immune health naturally!