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30 Ways to Naturally Boost Your Immune System

Reduce Intake of Sugar

Reduce Intake of Sugar

According to WebMD.com, eating or drinking too much sugar curbs the immune system cells that attack bacteria. Many processed foods have an overabundance of sugar that should be reduced as well. Consuming 75 – 100 grams of a sugar solution can weaken immunity functions.

Add Garlic and Onions

Add Garlic and Onions

Garlic and onions are both filled with immunity-boosting nutrients such as selenium, zinc, Vitamin C, and allicin that all contain antiviral, antifungal, and antibacterial properties. Besides naturally boosting your immunity, these foods have even more medicinal and nutritional benefits for your body.

Make Sure to Consume Greens

Make Sure to Consume Greens

Lots of green vegetables provide a boost to the immune system. These veggies come packed with vitamins A and C, and also include folate. According to health.com, greens also provide bioactive compounds that release a chemical signal that optimizes immunity in the gut, which is where about 70-80% of immune cells live.

Add Prebiotics

Add Prebiotics

Food components that improve the food supply for micro-organisms in our gastrointestinal tracts. Give beneficial bacteria nourishment and a chance to grow and flourish. Can be naturally boosted by eating lots of fruit and vegetables.

Add Some Fermented Food

Add Some Fermented Food

Fermentation is the process through which microorganisms like yeast and bacteria convert carbs into alcohol or acids. Many fermented foods are rich in vitamin C, iron, and zinc – all of which are proven to boost the immune system. As if that wasn’t enough, fermented foods also have a high probiotic content, giving your system a boost and reducing your risk of infections like the common cold.

Drink Teas with Immune-Boosting Power

Drink Teas with Immune-Boosting Power

There is evidence that green tea and chamomile tea can help to strengthen the immune system. When it comes to the immune system, green tea contains catechins that may kill the flu virus and while chamomile also contains antioxidants, chamomile tea is a rich source of calcium, fluoride, potassium, and Vitamin A – all of which are beneficial to the immune system.

Add Lots of Spice to Your Life

Add Lots of Spice to Your Life

Spices like turmeric, ginger, cayenne pepper, garlic, and cinnamon are all packed with immunity-boosting nutrients and properties. For example, ginger contains chemicals that target cold viruses. In addition, cayenne peppers are used by modern herbalists to activate the circulatory system as a cold and flu treatment.

Put the Lime in the Coconut

Put the Lime in the Coconut

Coconut oil has many different beneficial properties that can help with several things from boosting your immunity to boosting your metabolism. The oil contains antioxidants, antifungal, antibacterial, and antimicrobial properties as well as lauric and caprylic acids that are known to easily fight off the bacteria and viruses that can cause harmful conditions.

Antiviral Herbs

Antiviral Herbs

Herbs like oregano, basil, sage, fennel, and many others have been used as natural treatments for various illnesses, including viral infections since ancient times. Because herbs have a high concentration of potent plant compounds, many of them can help to fight viruses and are favored by natural medicine practitioners.

Medicinal Mushrooms

Medicinal Mushrooms

Just like every other part of our bodies, the immune system works best when it’s been exercised. One effective way to exercise our immune systems is to take something called an immune stimulant or immuno-modulator, ergo mushrooms. Although some mushrooms have different medicinal properties, nearly all mushrooms are immunity boosters.  

Iron

Iron

Iron is necessary in the immune system for immune cells to rapidly reproduce and mature. Therefore, iron deficiency can result in an impaired response to antibodies and defective cell function. Some excellent sources of iron are spinach, cumin, turmeric, asparagus, and Romaine lettuce.

Glutathione

Glutathione

Glutathione (GSH) is an antioxidant produced in cells that is comprised largely of three amino acids and is produced naturally in the body.  It is also available in several different forms such as a topical cream, an intravenous solution, or an oral supplement. GSH enhanced blood cells are able to produce more infection-fighting substances, therefore controlling both bacterial and viral infections.

Vitamins A, E, & K

Vitamins A, E, & K

Vitamin A deficiencies have shown impaired antibody function and white blood cell activity, while Vitamin E is an important source of antioxidants and also promotes healthy cell functions. Vitamin K supports blood-clotting abilities especially important for seclusion of infection areas and the healing process for injuries. Great sources of all of these vitamins are cauliflower, carrots, leafy greens, sweet potatoes, and spinach and asparagus.

Vitamin C

Vitamin C

Vitamin C is a great tool for a natural boost to your immunity. It has been known to support a decrease in time and severity of symptoms associated with upper respiratory viral infections. Vitamin C also supports your white blood cell functions. Great sources of Vitamin C are citrus fruits, broccoli, kale, collard greens, and asparagus.

Probiotics

Probiotics

Probiotics are healthy, beneficial bacteria that can help improve our health and immunity. Without them, our immune system couldn’t function as it should. They perform a number of important functions and also keep harmful bacteria in balance. They stop bad bacteria from getting out of control and making us sick.

Zinc

Zinc

Maintaining an adequate but not excessive levels of zinc is important as a deficiency can result in a suppression of white blood cells, but an excess of zinc can also result in negative effects on immune function. The best source of zinc to ensure the correct amounts is found in foods such as asparagus, spinach, cashews, and several others.

Fish Oil

Fish Oil

Omega-3 fatty acids are great all around for the immune system, but did you know that fish oil in itself is beneficial for the immune system, too? Fish oil rich in DHA is widely believed to help prevent disease by reducing inflammation and, according to a 2013 study, is detrimental in enhancing white blood cell activity.

Copper

Copper

Copper is another mineral that can support the immune system. A copper deficiency can result in an increase in infections and may impair development of immune cells. Great sources of copper are sesame seeds, cashews, soybeans, mushrooms, spinach, and asparagus.

Sleep More

Sleep More

When you’re asleep, your immune system repairs and recovers itself so don’t deprive yourself of deep, quality sleep whenever possible. Keep your room completely dark, silent, and cold to get the best and deepest sleep possible for at least seven to eight hours per night to boost your immune system.

Reduce Stress Levels

Reduce Stress Levels

Stress can impair your immunity levels so the best thing you can do to boost your immunity is to reduce the bad stress in your life. The best way to beat stress is to increase the time you spend unwinding. Try adding a few moments of meditation to your yoga routine to help boost your immunity.

Wash Your Hands – A lot

Wash Your Hands – A lot

We’ve all heard this one a lot lately. Washing your hands often for at least thirty seconds at a time, along with avoiding touching your eyes, nose, and mouth can go a long way for immunity. This can help avoid germs from finding their way into your body.

Exercise Moderately

Exercise Moderately

Keeping yourself moving keeps your immune system humming. However, over-exercising can lower your immunity, so make sure to keep your exercise routines moderate to keep your immune system on the perfect level.

Keep Your Nose Clean

Keep Your Nose Clean

Using an aerosol saline solution spray regularly in your nasal passages keeps them moist and less able to form the tiny cracks that viruses and bacteria can get into to make you sick.

Keep Well Hydrated

Keep Well Hydrated

Drink plenty of water, whether or not you’re thirsty. It helps to keep lungs moist and mucus flowing. It also helps to keep the lungs clear of gunk that can collect and create conditions for infections to grow.

Soak Up Some Sunshine

Soak Up Some Sunshine

Vitamin D!! It really is that important. If the sun is shining, find a spot outside and soak up that sunshine. Not only does the sunshine boost your immunity, but it will also help to lift your mood, regulate your sleep/wake cycle, and stimulate Vitamin D production.

Protect Your Hands

Protect Your Hands

One way to protect yourself from germs and bacteria is to use gloves. If you don’t have any gloves available but still need a barrier, coat sleeves make a great substitution in a pinch. Also, be aware of the things you touch that may be touched frequently by others throughout the day.

Get Some Sauna

Get Some Sauna

Sitting in a sauna—whether it’s a dry, steamed, or infrared one—can raise your body’s core temperature by one or two degrees temporarily which can rapidly increase the production of disease-fighting white blood cells. Sitting in a sauna for a few minutes can also be a great de-stressor.

Say No to the Hand Dryer

Say No to the Hand Dryer

We all know that public restrooms are petri dishes for bacteria and germs, and those hand dryers are not immune to any of them. When you turn on a hand dryer, it immediately starts blowing those germs into the air as your hands dry - basically making washing your hands a moot point.

No Sink? No Sweat!

No Sink? No Sweat!

When you feel the need to wash your hands but there isn’t any soap or a sink nearby, don’t stress! Antibacterial wipes and hand sanitizing gel will be your friends until you can get to a restroom or kitchen sink. However, antibacterial wipes and gels can contribute to antibiotic resistance so do make sure to use the old soap and water routine whenever possible.

Create A Skin Barrier

Create A Skin Barrier

Sometimes washing your hands a lot can lead to your skin drying out and cracks appearing where there weren’t any before. Germs and bacteria can get into those skin cracks and make you sick. To avoid that from happening moisturize frequently with coconut oil or another moisturizer that will create a barrier to protect your skin from invaders.