There are numerous supplements and products on the market that claim to help How To Build Your Immune System. However, maintaining a healthy immune system is more complicated than simply taking the vitamins, herbs, and minerals that manufacturers package in pill form.
Your immune system is in a delicate state of balance. From cold to the flu to COVID-19, it must be strong and sophisticated enough to combat a wide range of illnesses and infections, but not so powerful that it overreacts unnecessarily, resulting in autoimmune disorders.
To accomplish this, it is tightly controlled by a variety of inputs and in response to what is actually happening inside your body.
However, there are things you can do to help your immune system function optimally when needed. However, none of them involve the use of a supplement.
Here are five scientifically proven methods for developing and maintaining a strong, healthy immune system:
Table of Contents
1. Maintain current vaccination registers
A strong immune system means taking advantage of the best defense we have against dangerous illnesses: vaccines.
Your immune system is intelligent, but vaccines train it to be even more so, teaching it how to recognize and combat disease-causing illnesses. Vaccination is far safer for your immune system than infection with these dangerous germs.
It’s always a good idea to stay current on recommended vaccinations, especially your COVID-19 vaccine or booster and your annual flu shot.
2. Follow a healthy diet
A healthy diet, like most things in your body, is essential for a strong immune system. This includes eating a variety of vegetables, fruits, legumes, whole grains, lean protein, and healthy fats.
A healthy diet can help ensure you get enough of the micronutrients that play a role in immune system maintenance, in addition to providing your immune system with the energy it requires.
- Vitamin B6 can be found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin)
- Citrus fruits, such as oranges and strawberries, as well as tomatoes, broccoli, and spinach, contain vitamin C.
- Almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach all contain vitamin E.
Because experts believe that your body absorbs vitamins more efficiently from dietary sources rather than supplements, eating a well-balanced diet is the best way to support your immune system.
3. Regular exercise
Physical activity is important not only for muscle building and stress relief; it is also an important part of staying healthy and supporting a healthy immune system.
Exercise can improve immune function by increasing overall circulation, which allows immune cells and other infection-fighting molecules to travel more easily throughout your body.
In fact, studies have shown that even 30 minutes of moderate-to-vigorous exercise per day can help stimulate your immune system. This means that it’s critical to prioritize staying active and getting regular exercise.
Water serves many functions in your body, including immune system support.
Water makes up the majority of lymph, a fluid in your circulatory system that transports important infection-fighting immune cells throughout your body. Dehydration slows the movement of lymph, which can result in an impaired immune system.
Even if you aren’t exercising or sweating, you are constantly losing water through your breath, urine, and bowel movements. Make sure you replace the water you lose with water you can use to help your immune system.
5. Minimize stress
Whether it comes on suddenly or gradually, it’s critical to understand how stress affects your health, including the impact it has on your immune system.
During a stressful period, especially chronic stress that is frequent and long-lasting, your body responds by initiating what is known as a stress response. It is intended to assist you in dealing with stressful situations that may arise. Unfortunately, this response suppresses your immune system, increasing your likelihood of infection or illness.
Everyone’s stress levels differ, as do their coping mechanisms. Given the impact it can have on your health, it’s critical to understand how to recognize stress. And, whether it’s deep breathing, meditation, prayer, or exercise, you should become acquainted with the activities that will benefit you and reduce stress.
6. Get plenty of Sleep
Sleep does not appear to be an active process, but there are many important things going on in your body when you are not awake. Important infection-fighting molecules, for example, are produced while you sleep.
According to research, people who do not get enough quality sleep are more likely to become ill after being exposed to viruses such as those that cause the common cold.
To give your immune system the best chance of fighting infection and illness, it’s critical to understand how much sleep you should get each night, as well as what to do if your sleep is suffering.
Finally, a word about supplements
If you’re otherwise healthy and taking the steps outlined above, avoid supplements that claim to build your immune system even further.
Supplements, unlike medications, are not regulated or approved by the FDA. Furthermore, there is no evidence that supplements improve your immune system or your chances of fighting off an infection or illness. For example, if you believe that a high dose of vitamin C will keep you healthy, think again.