6 Ways to Boost Immune System Naturally

A healthy immune system is crucial for defending the body against infections and illnesses. In the UK, where weather can vary widely, seasonal changes may impact the immune system. Exposure to cold temperatures may temporarily weaken immunity, making individuals more susceptible to harmful pathogens. Adequate nutrition, regular exercise, and sufficient sleep play pivotal roles in maintaining a strong immune system.

A balanced diet rich in vitamins, minerals, and antioxidants supports immune function, while physical activity enhances circulation and immune cell activity. Additionally, managing stress and getting quality sleep contributes to overall immune resilience. Adopting a healthy lifestyle with these factors in mind can help fortify the immune system, promoting better resistance to infections regardless of the weather.

Tips to Improve Immune System

1. Eat Healthy

A robust immune system relies heavily on a well-balanced diet, emphasizing the importance of vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats. When your body receives sufficient amounts of these micronutrients, it contributes to the maintenance of immune system homeostasis (1).

Make sure you get the following micronutrients from your diet:

Vitamin B6 – It is found in chicken, salmon, tuna, bananas, green vegetables and potatoes.

Vitamin C-  It is found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach

Vitamin E-  It is found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach

Zinc- It is found in oysters, red meat, poultry, beans, dairy products

Magnesium– It is found in whole wheat products, nuts, seeds

2. Exercise Regularly

Exercise is not just for bodybuilding. Regular exercise is an important part of supporting a healthy immune system. Regular exercise enhances the immune system by promoting healthy circulation, which allows immune cells to move freely throughout the body. It also contributes to the release of endorphins, reducing stress, and inflammation (2).

Focus on staying physically active. Choose an outdoor hobby that you can enjoy with other people which will also help you to get some form of exercise. Outdoor sports, hiking, and trekking are some of the examples of outdoor activities which can help you improve your immune system.

3. Get Enough Sleep

You may not know but quality of sleep can impact your immune system. Inadequate or poor-quality sleep has been linked to a higher susceptibility to sickness. Multiple studies show that adequate rest may strengthen your natural immunity. During sleep, the body releases cytokines, essential proteins for immune function, and produces antibodies. Quality sleep enhances the effectiveness of these immune responses, aiding in the defense against infections (3).

4. Stay Hydrated

Water plays a key role in improving the immune system. Water supports the production and circulation of lymph, a fluid that carries immune cells throughout the body. It also helps in the elimination of toxins and ensures the optimal function of mucous membranes, a crucial barrier against pathogens, thereby enhancing the body's overall immune response.

Even when not actively exercising or perspiring, the body continually loses water through breath, urine, and bowel movements. To bolster your immune system, it's essential to replenish the lost water by ensuring adequate hydration (4).

5. Manage Stress

It is important to understand how chronic stress affects your health and immune system. Stress can lead to sleep disturbances, a tendency to eat less healthy food, reduced water intake, less frequent exercise and more (5).

To cope with stress, consider engaging in activities like meditation, exercise, journaling, yoga, and mindfulness practices. Seeking support from a licensed counselor or therapist, either through virtual or in-person sessions, can also be beneficial for managing stress.

6. Maintain a Healthy Weight

Managing weight is linked to a healthier immune system in several ways. Excess body weight, especially visceral fat, can lead to chronic inflammation, which may impair immune function. Additionally, obesity is associated with various health conditions, such as diabetes and cardiovascular disease, which can compromise the immune system. Maintaining a healthy weight through balanced nutrition and regular exercise supports overall immune resilience and reduces the risk of immune-related complications.

Conclusion

You have to make several lifestyle and dietary changes today to strengthen your immune system. These include eating healthy, staying hydrated, exercising regularly, getting adequate sleep, and managing your stress levels. Supplementation is also a great option for boosting your immunity. Supplements that contain vitamin C, Vitamin D3 and Zinc helps to strengthen immune system, regulate immune response and provide antioxidant support. Remember a robust immune system serves as the vigilant guardian of our well-being.