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5 Ways to Boost Your Body’s Natural Defenses

Your immune system is a complex network of cells, tissues, and organs. Together, they defend your body from pathogens, viruses, and infections, helping you get through different diseases. Thus, supporting your immunity by giving it a boost is imperative. And while many people do so by taking dietary supplements, there are also other ways to help your body’s natural defenses.

In this article, you will find a list of rules you can follow to strengthen your immunity that aren’t limited to taking a bunch of different pills. Aside from getting good sleep and paying attention to proper nutrition and hydration, you can also start exercising, avoid drinking or smoking, and include more healthy fats in your diet. For more details, continue reading below and learn more about boosting your immunity in a natural way.

Start Exercising 

Physical activity has been linked to a stronger immune system. Thus, regular exercise is a great way to do so if you want to help support your immune system and boost its natural defenses. By exercising regularly, you increase the number of lymphocytes (a type of white blood cell) in your body, effectively warding off infections and diseases. Furthermore, working out can also help you manage stress better, improve your mood and sleep quality, and increase your energy levels.

Boosting your immunity through a workout is also a good way to minimize the risk of developing severe infections, such as those caused by Covid-19 and similar diseases. While it’s still wise to use a Covid-19 test kit if you suspect you might’ve caught it, according to WebMD, people who exercised regularly and then tested positive for SARS-CoV-2 were less likely to experience more severe COVID-19 outcomes.

Get Enough Sleep 

Getting enough sleep helps boost your immune system and keep it healthy, as well as properly regulate your hormones and body temperature. Furthermore, getting enough sleep can help boost your overall mood, improve your memory and concentration, reduce stress, and decrease inflammation. 

Most adults need to get at least 7 to 9 hours of sleep every night, although the exact numbers may vary depending on your lifestyle and individual needs. However, if you’ve been lacking in shut-eye recently or can’t seem to get a good night of sleep in general and always feel tired during the day, it might be time to start really prioritizing your bedtime. 

If possible, try to go to bed and wake up at the same time each day – including the weekends. Breaking your routine is one of the worst things you can do for your sleep, so try to find a schedule that works best for you. Keep your bedroom at a comfortable temperature (between 60 to 67 degrees Fahrenheit), use blackout curtains to keep the light out, change your bedding at least once every two weeks, and invest in a high-quality mattress.

Eat More Healthy Fats and Whole Foods

Your diet plays an essential role in how well your immune system works. For instance, eating too much saturated fats can lower your body’s ability to fight off infections and diseases. On the other hand, monounsaturated fats (like olive oil) and polyunsaturated fats (like omega-3 fatty acids) are known to boost immunity and have anti-inflammatory properties. Therefore, include more healthy fats in your diet to help support your immunity naturally. 

On top of that, eating too much processed food will put a strain on your body’s immune system by increasing inflammation throughout the day. Make sure that most of the foods you consume are fresh whole foods like vegetables, fruits, nuts, seeds, legumes, whole grains, lean meats and fish, eggs, and dairy products. Eating a nutrient-dense diet can help support your immune system and strengthen it over time.

Avoid Drinking or Smoking 

Frequent intoxication can impair the production of antibodies and decrease your body’s ability to fight off infections. For instance, smoking can significantly suppress your immune system as well as increase the risk of catching a cold or flu. It also increases the risk of heart disease and lung cancer.

Drinking alcohol can put stress on your liver and make you more prone to infections like pneumonia. Alcohol consumption has also been linked to pulmonary diseases, including tuberculosis, respiratory syncytial virus, and ARDS (acute respiratory distress syndrome). Thus, if you want to give your body all the support it needs, try to quit smoking and drinking – it’s the best option for your long-term health and better immune system.

Stay Hydrated

Drinking enough water is another essential way to support your immunity. It helps prevent constipation, protects your organs and tissues, flushes bacteria from your bladder, and promotes proper digestion. Drinking more water can reduce your risk of developing diseases, including infections, gastrointestinal disorders, and kidney stones. 

Men should consume around 15.5 cups (3.7 liters) of fluids, while women should aim to drink 11.5 cups (2.7 liters) a day. Most people don’t drink enough water, and it’s easy to forget about it on busy days, so try to make a conscious effort to stick to this rule to boost your body’s natural defenses. Remember that water should be your main beverage, but you can also include other healthy drinks like green tea or coconut water to round out your daily intake.

In Conclusion

Boosting your immunity is not as simple as taking a few pills once in a while, as it won’t produce lasting, worthwhile effects. Instead, you can boost your immune system by following some simple rules that don’t involve taking any drugs or dietary supplements. For example, drinking plenty of water and avoiding alcohol and smoking will help reduce the risk of different diseases and respiratory diseases. You can also boost your body’s natural defenses by eating more whole foods and healthy fats, exercising regularly, and getting enough quality sleep. These rules can help put you on the path to better overall health and stronger immunity over time

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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