The immune system is a complex biological network that fulfills many important roles. It prevents viruses and bacteria from entering your body, detects any that somehow manage to get through, and eliminates them before they can cause illness.
The immune system is our first line of defense in the battle against illness and disease. However, our modern lifestyles can severely impact our immune function, negatively affecting our health. Fortunately, there’s a lot you can do to rectify the situation.
Do you want to boost your immune system and enjoy better all-round health? Here are 5 tips for enhancing immune function.
Take immune-boosting supplements
Various supplements can offer immune system support. Barley seed and barley grass juice powder have been found to offer many health benefits. This is mostly due to its antioxidant content, which fights free radical damage and inflammation.
Barley grass powder can thus help to prevent chronic diseases, but it also aids in detoxification and strengthens immune function. Other supplements known for their immune-boosting properties are medicinal mushrooms, elderberry extracts, vitamins C and D, and the mineral zinc.
However, supplements can never replace a healthy lifestyle and a balanced diet in the quest for a healthy immune system. Never forget that supplements are exactly that — a supplement to your existing diet. Incorporate them into a healthy eating plan, and you’ll reap even more benefits for your immune system.
Get a good night’s sleep
Insomnia and other sleep disorders affect millions of people worldwide. A lack of sleep will negatively affect your mood and cognitive abilities. But it can affect your physical health, too. When you don’t get enough good quality sleep, it weakens your immune system, leaving you at risk for various health issues.
The average adult needs 7-8 hours of sleep per night. This is a guideline and can differ from one person to the next. People who have very physically demanding jobs or who are convalescing may need more, while others who lead sedentary lives may need a bit less. But 7 hours is a good minimum to aim for.
If you’re having trouble with your sleep routine, you can reset your sleep cycles by establishing a routine. Try to go to bed, and rise, at the same time every day. Also, steer clear of stimulants like caffeine before bedtime. Opt for a herbal tea, instead.
Do physical exercise
If you’ve let that gym membership lapse, this may be the time to get it going again. Physical exercise isn’t just good for your cardiovascular health and fitness. It can boost your immune function, too. So if you need another reason to get in shape, this is it — exercise makes you healthier!
Indeed, research has shown that regular exercise enhances the immune response. More research is needed for exactly how this happens. But, the consensus is that being consistently active is the key to better overall health and a stronger immune system.
However, the reverse also seems to be true. The World Health Organization has claimed that physical inactivity is a leading risk factor for global mortality. How can you boost your immunity and health through exercise? Do 20 to 40 minutes of moderate-intensity exercise daily.
Lower your stress levels
The body’s stress response can suppress the immune system, which is why the experts at Harvard Health recommend stress-busting techniques such as relaxation exercises and breathwork. But there are several ways to beat stress, and they all offer immune-boosting benefits.
Meditation and yoga are particularly helpful for combatting stress, as they calm the body and the mind. Ordinary physical exercise, too, can help with stress management. The important thing is that you find something you enjoy and that you’re likely to stick with.
If you don’t have the time to attend in-person classes, you can find classes and tutorials online. You’ll enjoy lower stress, a greater sense of mental and emotional well-being, and improve your immune system’s functioning, too.
Eat antioxidant-rich foods
Eating a healthy, balanced diet offers multiple benefits. It will increase your energy levels, help you maintain a healthy weight, and even support your body’s immune function. The antioxidants found in certain foods are crucial for your immune function.
And you need as many antioxidants as you can get. They protect your cells from the damage caused by free radicals in pollutants. However, the body’s ability to defend itself against free radicals lessens with age. This leads to excess free radical damage that overwhelms your already weakened immune system.
Fortunately, you can help yourself to some antioxidant power by eating the right foods. Fruits and berries like blueberries and raspberries contain significant amounts of antioxidants. So do vegetables like kale, nuts, and seeds like pecans, walnuts, and flax, and even spices like turmeric and ginger.
