On the whole, your immune system does an extraordinary job of defending you against infection-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. So how can you support and boost your immune system without filling yourself with supplements?
Eat a Diet High in Fruits & Vegetables
There are lots of foods containing important vitamins and minerals which can help keep your immune system strong. For example, citrus fruits are high in Vitamin C which can increase the production of white blood cells that are key for fighting infections. Ginger is another ingredient many turn to after getting ill, it may help to decrease inflammation and nausea. Spinach is another ingredient which is high in Vitamin C, Antioxidants & Beta Carotene, which may increase the infection-fighting ability of our immune systems. Turmeric is a key ingredient used in many curries, but it is also great as an anti-inflammatory in treatment for arthritis.
Regular exercise is great to de-stress and keep your body healthy, it helps to boost circulation around the body which makes it easier for infection-fighting molecules to travel around the body! Studies have shown that as little as 30 minutes exercise every day helps to stimulate your immune system.
Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Not drinking enough water can slow down the lymph which can lead to an impaired immune system.
Get Enough Sleep
Did you know that infection-fighting molecules are made whilst you sleep?! Studies have actually shown that people who are unable to get enough sleep are more prone to illness and infection. For adults, the NHS recommends between 6 and 9 hours of sleep every night.
Find Ways to Minimise Stress
Stress has a significant effect on your immune system. During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response. The stress response then supresses your immune system. Try deep breathing, meditation or exercise to help reduce stress, your body will thank you later!