Top 30 Immune System Boosters
Immune system boosters will help keep your body healthy and help prevent illness. There are many different ways to enhance your immune system, and I’ve got 30 for you right here. Hopefully you will be able to incorporate some of these into your daily lives to get the maximum benefits to improve your overall health.
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1. Eat Well
The most basic way to enhance your immune system is to eat well. A healthy body equals a healthy immune system, and taking in the right nourishment is a key component of a healthy body. Eat your fruits and vegetables, consume healthy fats and proteins, and munch on healthy grains. Eating too much can harm the immune system, so do not overdo it.
When you eat right, your body should be getting the correct vitamins and minerals are great immune system boosters, but it is hard to get them all in on a daily basis, so take a multi-vitamin once daily with a meal. Vitamin C is great for boosting the immune system, as is Vitamin E. Zinc, bioflavonoids (which are found in fruits and vegetables), selenium, carotenes and Omega-3s all promote a strong immune system.
Taking in enough Zzz’s is extremely important for boosting the immune system. When you go into deep sleep, the immune system is energized and this means that it keeps functioning correctly. The opposite is true too—don’t get enough sleep and the immune system will pay the price.
4. Get Moving
Exercise is also a great way to enhance your immune system. Data from the President’s Council Physical Fitness and Sports (PCPFS) shows that regular exercise reduces the number of sick days people take each year. All you need to shoot for is 45 minutes a day, 5 days a week. However, some movement each day of the week is most beneficial to the body. Just don’t overdo it—too much exercise has been shown to have the opposite results. Those who over train actually came down with respiratory infections more often, so keep to a moderate pace, 5 to 7 days a week.
5. De-Stress Your Life
Stress is as harmful to the immune system as it is on the other areas of your life. One way to boost your immune system is to reduce stress. Immune system boosters like yoga, deep breathing, or meditative audio tapes, take a relaxing bath, meditate, exercise, or just turn off the TV and relax with a cup of tea. Anything that helps you to relax and let the day go will reduce the hormones that trigger your stress reaction. These stress reactions tax the body and mind, and really do a job on your immune system.
6. Stop Lighting Up
Stopping smoking is one of the number one ways to build a strong immune system. The Medical Journal of Australia looked at the immune systems of smokers, both before they quit and three months after, and the improvement in their immune systems in just three short months was astounding.
7. Alcohol In Moderation
Cut back on alcoholic drinks in order to enhance your immune system. Alcoholism leads to immunodeficiency, which makes you more susceptible to diseases. Moderate use of alcohol, such as drink or two a week, shows no negative effects on the immune system.
8. Eat More Mushrooms
Adding mushrooms to your diet because they are rich in B vitamins, Vitamin C and zinc. As stated before, these will all promote a strong immune system. Research also shows that mushrooms activate the T cells of the immune system. These help the body to defend itself from viruses.
9. Drink Green Tea
Another way to enhance your immune system is to drink green tea. Research has shown that green tea enhances the disease fighting capabilities of the T cells. Add a cup or two to your day—maybe replace your morning coffee with it each day.
10. Add Some Yogurt
Yogurt is another great way to boost your immune system. It is a natural immune system booster! Cells that help the immune system are located in your gut, and probiotics keep the gut healthy. Yogurt is full of probiotics, so add a cup every day.
11. Control Your Blood Pressure
Keeping your blood pressure in check is another key to keeping up a healthy immune system. High blood pressure puts stress on your body, and that takes a toll on your immune system. Get your blood pressure checked, and check with your doctor to make sure it is in the healthy range.
12. Wash Your Hands
It’s true. This simple tip can really help to boost the immune system. Avoiding infection is a key to staying healthy, so wash your hands and get rid of germs. Make sure you also wash vegetables and meat before cooking to cut back on the chance of infection.
13. See Your Doctor
Getting regular checkups will keep you aware of what is going on with your body. Boost the immune system by getting checked for any risks associated with your age group.
Immune system herbs such as echinacea have been touted as immune system boosters. However, it is important not to take this long term, as it can have negative side effects.
Another of the immune system herbs that can enhance your immune system is ginseng. Ginseng stimulates the immune system.
As stated above, probiotics help to keep your gut healthy, where some of the immune system cells are located. If you don’t like yogurt, take a probiotic supplement.
Another addition to your daily vitamin should be Goldenseal. Goldenseal will boost the immune system, because it has been shown to reduce cold and flu symptoms.
18. Keep Your Chin Up
Having a cheerful outlook on life can actually enhance your immune system. Simplistic but true!
19. Boost Circulation
I’ve already said exercise is a great way to promote a healthy immune system, but just getting the blood circulating can do that too. Disease looks for blockages in the body, so keep it moving!
20. Drink Water
Immune system boosters like filtered water strengthens the immune system. Keeping the body well hydrated will drain the waste from the cells and filter out any foreign bodies.
21. Clean Air
Keeping the air in your home clean will keep you from getting viruses. Open windows or buy an air purifier.
22. Cut Out Sugar
Sugar slows down your immune system and detracts from its ability to fight off diseases. For a healthy immune system, get the sugar out of your diet.
23. Increase Your Antioxidants
Several studies have shown that immune system boosters like antioxidants can help prevent health problems such as diabetes and cancer. We are constantly exposed to free radicals when we breath and chemicals we ingest with our food.
24. Selenium, Vitamin E and C
Immune system boosters vitamins are the heavy weight antioxidants. When taken together they become synergistic, working to remove heavy metals and detox the body. They work as a team to boost the immune system and destroy free radicals, improve circulation and protect the heart.
25. Carotenoids Enhance Your Immune System
Beta-carotene, lycopene and lutein are powerful antioxidants. Beta-carotene can be found in orange and yellow fruits and vegetables. They stimulate the antibody response and natural killer cell activity that protects against different forms of cancer.
26. Dark Green Vegetables
Phytochemicals in dark green veggies will fight cancer, clean your liver, promote bone growth and they are filled with antioxidants to enhance your immune system.
27. Cruciferous Vegetables
Other immune system boosters such as Broccoli, cauliflower, mustard greens, turnips, collard greens, watercress, cabbage and watercress aare all cruciferous vegetables. The American Cancer Society finally came out and said eating these vegetables act as a cancer preventative.
28. Omega 3 Fatty Acids
Omega-3s can reduce the risk of heart disease and stroke and help reduce symptoms of hypertension, attention deficit hyperactivity disorder, depression, joint pain and skin problems. Resent research has shown that Omega3s can boost the immune system and help protect us from various illnesses.
29. Nuts and Seeds Are Great Immune System Boosters
Both of these immune system boosters contain essiential fatty acids which are rich in antioxidants. Pistachio nuts aid in digestion and pumpkin seeds combat parasites.
This member of the onion family is a powerful immune booster. It stimulates the production of infection-fighting white cells, increases antibody production and boost natural killer cell activity.
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