Nobody is immune to illness, even the healthiest people. But the good news is that you can strengthen your immune system by changing certain aspects of your health routine such as stress mitigation and diet. This boosts your immune system’s ability to fight off bacteria, viruses, and other pathogens that result in conditions such as common cold and flu.

Here are natural ways to boost your immune system:

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Keep an Eye on Your Diet

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Taking a diet abundant in antioxidants is imperative to strengthening your immune system. Fruits and vegetables are the primary source of antioxidants, and thus the need to include them in your diet.

Antioxidants are responsible for combating free radicals, which are chemical byproducts that weaken the immune system.

Nutritionists and health professionals recommend taking healthy fats such as omega-3 fatty acids contained in oily fish as an alternative to saturated fats contained in meat and dairy products. Besides, it can trigger the body to produce more compounds that play a significant role in regulating immunity. Also important to select good carbohydrate such as cauliflower, beans, asparagus, apples, oranges, and grapes, and avoid sugar.

Drinking a lot of water is also party of a healthy diet as it makes the cells more efficient while helping the body to process foods and get rid of waste.


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Exercises, especially the moderate-intensity ones when done regularly, can offer several benefits to the immune system. According to the 2019 study, an average exercise stimulates the immune system cells, helping the body to fight off pathogens as well as cancer growth. People who engage themselves in this type of activity are less vulnerable to diseases and experience less systemic inflammation. Also, exercise can protect the immune system from being suppressed by the effects of aging.

Drinking a lot of water is also party of a healthy diet as it makes the cells more efficient while helping the body to process foods and get rid of waste.

Enough Sleep

Man sleeping

Another natural way to boost your immune system is by getting enough sleep. Healing and regeneration of the body take place during sleep time, and this makes sleep an integral component for a healthy immune response.

The secretion and distribution of the primary immune cells such as cytokines (a protein that can fight off infections or stimulate inflammation), T cells (a type of white blood cell that controls the immune response), and interleukin 12 (which acts as a pro-inflammatory cytokine) take place during the sleep time.

Lack of enough sleep may hinder your immune system from doing such things accordingly, making it less effective in defending your body against harmful invaders such as bacteria and viruses, making you vulnerable to diseases.

Nutritional Supplements

Nutritional supplements

The benefit of nutritional supplements is well known today. Eating healthy diet is a good start. However, you need to provide all the nutrients to your body cells at optimal levels. This is what Dr Ray Strand calls Cellular Nutrition.

Nutritional supplements can also enhance the antioxidant defense of the humane body. Current generation of people is more expose to toxins from the environment, stressful lifestyles, and inadequate eating habits. This creates oxidative stress which is the underlying cause of many diseases such as heart diseases, stroke, cancer, and diabetes.

Therefore, we need enough antioxidants to neutralize the free radicals produced.

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About the Author Blaise Ouattara

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