What is immune system?
Before I tell you how to boost your immune system, I will quickly explain what is an immune system. I won’t go deep into details with all the terminology.
Our immune system is extremely important for our survival. Without it, our bodies are exposed to direct attack from any bacteria, viruses, parasites, infections, etc. leading to diseases. The immune system is a network that consists of cells, tissues, proteins and organs that work together to protect our body from possible external infections. The immune system is what keeps us healthy while we are going through a sea of pathogens.
What causes your immune system to be low?
The biggest factor that affects your immune system is nutrition. Insufficient intake of vitamins, minerals and other important nutrients can weaken your immunity. Often this occurs in people who are on a diet with a very low daily calorie intake. If you have excluded the fruits and vegetables from your menu – think again about it, they are an important source of vitamins and minerals.
Another important factor is stress. No matter what type of it is. Whether you are stressed because of your job or your body is stressed by inadequate sleep. Nowadays, with this fast-paced way of life, it is not hard for a person to be constantly stressed.
Alcohol drastically weakens the immune system, reducing the ability of white blood cells to fight infections, and also kills tissues.
How can you boost your immune system fast?
It would be very cool if there was a magic pill that would boost our immune system, but there isn’t …
There are products on the market that say they are boosting immunity. Which part of the immune system, because it is composed of complex connections of different types of cells responsible for different microbes in many ways. These products which exact cells will enhance, how much will they reinforce? Even scientists still can‘t give accurate answers on these questions. So, to boost your immune system through such products may not be the best thing you can do for your body. In some cases, side effects are possible from the use of these products.
Each person’s immune system is self-regulating, excluding cases of people with diseases. Such people should have sought help from competent people, if you have any doubts that your immune system is too weak – please contact a doctor.
The best thing you can do to boost your immune system is to strive for a healthy lifestyle. This will positively affect your entire body, including your immune system. The strategies leading to this are:
- Eat a full range of fruits and vegetables.
- Do exercises daily. Even a one-hour walk a day is enough. In this article, you can find activities that are more enjoying than running.
- Keep your body weight in norms.
- If you are a smoker – consider quit cigarettes.
- Drink alcohol with moderation, do not abuse it.
- Get enough sleep. Sleep is essential for the proper functioning of your body.
- Avoid infections by washing your hands frequently.
- Reduce stress. I personally think stress is the biggest cause of illness and diseases.
What are signs of a weak immune system?
For most of the people, the immune system self-regulates well enough without the need for their intervention. However, other people do not have that luck. In some people, medicaments or disorders of the immune system cause overactivity or low activity of the immune system. Here are the signs (some of them not so obvious) of a weak immune system:
- Colds and flu.
- Digestive problems like diarrhea, ulcers, swelling, cramps and constipation.
- Lack of energy and a sense of constant fatigue.
- Dry and itchy skin or eczema.
- Swollen face or water retention.
- Chronic pain.
- Chronic allergies.
- Mental problems such as depression, anxiety.
Immune system boosting foods.
The best way to boost your immunity is by eating the right food.
I will write those I know:
- Citrus fruits.
Having Vitamin C in them helps your body produce more white blood cells. They are the cells who deal with infections. So when you feel that you have been cold, remember the citruses.
- Red peppers.
If you have thought that citrus fruits are the ones that contain most vitamin C, think again. Red peppers have twice as much vitamin C as citruses. In addition to boost your immune system, vitamin C also helps to maintain healthy skin.
Familiar with rich amounts of vitamins A, C, and E, also other antioxidants and fiber, broccoli are some of the healthiest vegetables you can find. The less you cook them before consumption – the more useful substances you will get from them.
Surely a lot of you (including myself) are not big fans of garlic. However, it’s good to add it to your menu sometimes. Garlic not only helps to boost your immune system, but also to lower blood pressure. More about blood pressure can be found in this article.
Also a good idea when you are sick is to make a ginger tea. Ginger helps to reduce a sore throat and chronic pain.
Turmeric can be added to a variety of dishes as a spice. It has anti-inflammatory action just like ginger.
- Green Tea.
Green tea is rich in antioxidants and is mandatory to try if you have flu or cold. Read more about the health benefits of green tea.
I have not included it on the list just because of its vitamin C. Spinach has a variety of antioxidants and beta carotene that can boost the fight against infections of your immune system. Like broccoli, try to cook it as little as possible in order not to lose its nutritional qualities.
Almonds, as well as other nuts, are a rich source of vitamin E. Besides vitamin E, almonds have healthy fats. Half a cup of almonds (about 46 whole) provides nearly 100% of the recommended daily intake of vitamin E.
Salmon, tuna, etc. fatty fish are rich in omega 3 fatty acids. According to studies, long-term intake of omega 3 fatty acids may reduce the risk of rheumatoid arthritis.