Supplements claim to help boost immunity. But supporting a healthy immune system is more complicated than just vitamin tablets, herbs and minerals manufacturers package into pills.
Your immune system operates in a delicate balance.
There are things you can do to help give your immune system what it needs to function optimally when needed, though. Although none involves taking a supplement.
Several dietary and lifestyle changes may strengthen your body’s natural defences and help you fight harmful pathogens or disease-causing organisms.
1) Reduce sugar.
Reducing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Lowering your sugar intake may decrease inflammation and your risk of these conditions.
2) Probiotics.
Fermented foods are rich in beneficial bacteria.
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
3) Manage your Stress
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
4)Drink lots of water
Although drinking water doesn’t have a direct correlation with our immune responses it is important to stay hydrated. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These factors can easily increase your susceptibility to illness.
5)Get enough sleep.
Some of the most important physiological functions take place during sleep. Important infection-fighting molecules are created while you sleep.
6)Building immunity through nutrition.
-Vitamin C is one of the key factors to increase the production of white blood cells, which fight infections. So include more citrus fruits like grapefruit, orange, lemon etc.
-Garlic: Allicin in garlic is a sulphur compound which has proven to have immunity-boosting properties
-Spinach- Spinach is not just rich in vitamin C but it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
-Fortified plain yoghurt is rich in vitamin D which helps regulate our immune system.
-Broccoli is rich in vitamins C, A, and E,
along with fibre. It is high in antioxidants as well which protects the cells from oxidative damage.
Eating in balance is key. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
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