When it comes to boosting your immune system, many different options are available. Some people take supplements, while others opt for certain foods or vitamins. Here, we will look at 21 useful ways to boost your immune system.
1. Eat more immune-boosting foods, including fruits and vegetables.
Certain foods are known to boost the immune system. These include vitamins C and E, beta-carotene, zinc, selenium, and omega-3 fatty acids. Some examples of immune-boosting foods are oranges, red bell peppers, broccoli, spinach, salmon, tuna, and walnuts. Make sure to eat various colours of fruits and vegetables to get the most benefit.
2. Get enough sleep.
Sleep is essential for various reasons, and it can also help boost your immune system. Make sure to get at least 7-8 hours of sleep each night to stay healthy. If you suffer from sleep disorders, you can get some OTC that is available to treat and ease insomnia, such as Sleep-Eze.
3. Exercise regularly.
Exercise is not only good for your overall health, but it can also help to boost your immune system. Exercise helps to increase the circulation of immune cells in the body. A moderate and regular amount of activity is the best way to go, considering that it is not too much.
4. Stay hydrated.
Drinking plenty of fluids is vital for various reasons, and it can also help boost your immune system. Make sure to drink at least eight glasses of water each day.
5. Get vaccinated.
Vaccinations help protect against various diseases, and they can also help boost the immune system.
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6. Eat garlic.
Garlic has a variety of health benefits, and it can also help boost your immune system. Make sure to include garlic in your diet regularly.
7. Drink green tea.
Green tea contains antioxidants that can help to improve your immune system. Make sure to drink green tea regularly.
8. Eat dark chocolate.
Dark chocolate also contains antioxidants, and it can help boost your immune system. Make sure to choose dark chocolate that is at least 70% cocoa.
9. Ensure that you take enough vitamin C and D naturally
Vitamin C is another essential vitamin for a healthy immune system. Vitamin C can be found in citrus fruits, tomatoes, and leafy green vegetables.
Vitamin D is important for numerous reasons, and it can also help to boost your immune system. Vitamin D can be found in fatty fish, eggs, and fortified milk.
10. Eat probiotic-rich foods.
Probiotics are live bacteria that are good for our health. They can be found in certain foods such as yogurt, sauerkraut, and kimchi. For example, yogurt contains probiotics, which are live bacteria that can help to improve your immune system. Make sure to choose yogurt that contains live and active cultures.
Probiotics can also be taken as a supplement.
11. Vitamin intake is not enough? Take supplements
There are various supplements that can help to boost the immune system. If you think you are already healthy and your diet is balanced, supplements may not be good for you. But supplements could be a good choice if your diet is unbalanced, like most Canadians. Supplements can include vitamins A, C and D, omega-3 fatty acids, and probiotics.
In Calgary, Ogden Pharmacy has a wide variety of vitamins and supplements for generic and brand names. You can ask our pharmacist about suitable vitamins and minerals for your health needs.
12. Practice good hygiene.
One of the best ways to avoid getting sick is to practice good hygiene. This means:
- Wash your hands regularly (for at least 20 seconds with soap and water),
- Avoid touching your face. Touching your face can transfer germs and bacteria from your hands to your nose or mouth, leading to illness. Try to avoid touching your face as much as possible, and
- Disinfect surfaces.
13. Avoid processed foods.
Processed foods are high in sugar and unhealthy fats, which can negatively impact your immune system. Make sure to eat a healthy diet of fruits, vegetables, and whole grains.
14. Avoid alcohol.
Drinking alcohol can hurt your immune system. If you choose to drink alcohol, do so in extreme moderation. It is noteworthy that the excellent health results discussed in some alcohol research are not related to the alcohol of red wine but rather to a natural compound named resveratrol. This natural ingredient exists in the grapes’ skin used to make red wine.
So it is better to eat grapes or other resveratrol-rich food instead. Example of those foods includes cranberries and blueberries.
15. Quit smoking.
Smoking is one of the worst things you can do for your health. It increases your risk of developing cancer and weakens your immune system. If you smoke, quitting is one of the best things you can do.
16. Get regular medical checkups.
See your doctor for regular medical checkups, which can also help boost your immune system. Your doctor can check for any health problems affecting your immune system.
17. Manage your chronic health conditions.
If you have a chronic health condition, make sure to manage it properly. This can help to reduce the risk of complications and also help to boost your immune system.
Ogden pharmacy can help you with prescription medicines and deliver them free of charge.
18. Reduce stress.
Chronic stress can harm overall health, and it can also weaken the immune system. To help reduce stress, try to exercise regularly (in hot and cold weather as well), spend time with family, and participate in relaxation techniques such as yoga or meditation.
19. Stay away from fried food
Eating fried food has been linked to an increased risk of heart disease and other chronic health conditions. Fried food is often high in unhealthy fats and calories, contributing to weight gain and other health problems. Fried food can also be challenging to digest and may cause stomach upset or other gastrointestinal issues.
20. Take turmeric (curcumin)
There is a lot of research about taking turmeric to enhance the immune system. It is known that the curcumin inside the turmeric (or the curcumin alone) has natural chemical compounds that have an anti-inflammatory effect that resembles non-steroidal anti-inflammatory drugs. However, researchers warn against the long-term use of curcumin/turmeric in microbial infections. Due to curcumin’s interference, the good inflammation process that the human body needs to fight different infections may be slowed or even hindered.
So if you don’t think you have a microbial infection, then curcumin can help alleviate other types of unwanted inflammation resulting from arthritis and other autoimmune inflammatory disorders or diseases.
21. Have good friends!
Having good friends can boost your immune system in several ways. First, friends can provide social support linked to better health outcomes.
Good friends can also help you manage stress, which can otherwise toll your health. Additionally, friends can help you make healthy choices, like eating well and exercising.
Finally, friends can expose you to new things, like different cultures and new ideas, which can help keep your mind healthy and sharp.