While it may be easier said than done, there are a few changes you can make to your diet and lifestyle that may help your body's natural defences and become more effective against disease-causing pathogens. Here are the 7 tips to boost your immunity naturally.
1. Get enough sleep
Sleep and immunity are closely tied. Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.
2. Consume Immunity boosting foods
Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.
3. Move your body
Exercise is a simple way to rev up your defense system. It can also ease stress and make you less likely to get osteoporosis, heart disease, and certain types of cancer. You’ll get the most bang for your workout buck if you do about half an hour a day. It doesn’t have to be hard-core. Any type of movement can help: ride a bike, walk, do yoga, swim, or even play golf.
4. Hydrate, hydrate, hydrate
Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.
5. Kick back and relax
Some stress can be a good thing. It helps your body get ready for a challenge. But if it lasts too long, that’s bad news. Studies show it can weaken your body's defense system. Avoid it when you can. Make it a point to unwind and do things you enjoy.
6. Limit added sugars
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
7. Think about herbs and supplements
Eating healthy foods that contain micronutrients is always better than taking a supplement.
But supplements are better than nothing for a person with a known nutrient deficiency, when natural food is not enough. If you’re worried you may have a nutrient deficiency, it’s best to consult with your doctor before taking a supplement.
Changes in diet and lifestyle can help boost immunity right away. You can help yourself by doing things like cutting back on sugar, increasing water intake, working out frequently, sleeping enough, and learning to control your stress. Despite the fact that none of these tips can actually stop you from getting COVID-19, they may help your body be better prepared to fight off infectious diseases.
Sources
AARP: “8 Ways to Stay Warm This Winter,” “5 Reasons You're Always Cold.”
Aging: “Long-term calorie restriction, but not endurance exercise, lowers core body temperature in humans.”
American Society of Hematology: “Anemia.”
BMJ: “Consumption of spicy foods and total and cause specific mortality: population based cohort study.”
U.S. Department of Energy: “Portable Heaters.”
HeyHashi.org: “Cold Intolerance, Hashimoto’s & What to Do About It.”
International Journal of Sports Medicine: “Temperature regulation during exercise.”
LifeRaftGroup.org: “Cold Intolerance Coping Strategies.”
MarieCurie.org: “16 things you should be doing to keep warm and well in cold weather.”
National Sleep Foundation: “Pick the right pajamas to get your best night’s sleep,” “Warm feet may help you sleep.”
Physiology and Behavior: “The effects of hedonically acceptable red pepper doses on thermogenesis and appetite.”
University of Iowa Health Care: “Acclimatization- adjusting to the temperature.”