Ways to Improve Your Immune System


To boost your immune system and raise your organism defenses up to prevent diseases development and help your body react to those that have already shown, it’s important to follow rich vitamins and minerals nutrients diet.  Also, you have to reduce fats, sugars, and processed foods full of colorants and preservatives consumption.

However, carrying a healthy lifestyle is one of the best strategies to keep the natural immune system strong and efficient. This is why the recommendation is not smoking, eating healthy foods, practicing any physical activity regularly, maintaining an adequate weight, sleeping 7 to 8 hours every night, avoiding stress, and consuming alcohol with moderation.

Furthermore, you must maintain these habits for life and not just when you feel sick or have a disease.

Keep on reading and you’ll find some tips and tricks to boost your immune system. Not only to live without disease or illness but to feel your best and flourish.


Firstly, what is The Immune System?


Normally, your immune system’s role is to counteract and attack threats to avoid disease and illness. Generally, bacteria and viruses are common threats. However, other threats involve toxins found in different foods, water, air, cleaners, and beauty products.

When your immune system is fierce, it is quite potent; powerful enough to induce a fever or cause inflammation and swelling. The reason is that these reactions are essential to defeating foreign intruders. Moreover, if everything is functionally appropriately, your body goes back to normal once the threat has ended.

On the other hand, if your immune system is not functioning as it should be, it will be difficult for your body fighting germs off and dealing with unknown substances. Additionally, conditions like autoimmunity and allergies may come up.

As a result, with allergies, your immune system responds to substances that shouldn’t be seen as a danger.  These substances could be pollen or a particular protein in food.

Otherwise, when your organism develops autoimmunity, your immune system starts to see your own tissues and cells as a threat. Consequently, it begins to attack your own body cells and tissues.


What Produces Defenses Fall?

  • Carrying an unhealthy diet
  • Bad hygiene habits
  • Not being vaccinated when needed
  • Smoking
  • Pregnancy; while pregnancy is normal the immune system decrease to avoid the mother’s body to reject the baby.
  • Cancer or IHV treatments; due to immunosuppressive medicaments
  • People with some syndrome or other diseases like lupus or malnutrition, also have a less efficient immune system. Consequently, they tend to be sick or weak more frequently.
  • Use of some drugs like corticosteroids or immunosuppressive; commonly used in cases of organ transplants, cancer treatments, or prolonged use of anti-inflammatory treatments like Dipyrone.

The immune system is composed of white portion blood, which is responsible for antibodies production when the organism is exposed to any strange substance like a virus or bacteria.

However, there are physical barriers too, which prevent microorganism’s entrance to the body. For instance, some of these barriers are the skin, nose hairs, and the stomach acid secretion.

The main reason of defenses fall is the number of times a person gets sick, with frequent flu, colds, and other viral infections like herpes. As a result, in those cases, the body isn’t producing enough fitting cells, which aids diseases appearance.

In addition, the person aside from being sick, he or she can present other symptoms like tiredness, fever, and others.


Know Some Immune System Destroyers

The immune system is very complex. As consequence, it is connected to almost every system in your organism. So, if your immune system is deficient, other systems could be affected and vice versa.

Maybe you’ve heard your immune system lives in your gut, and it’s true. So, your gut is your first line of defense against external intruders. The most regular gut killers involve:

  • Synthetic food additives in processed foods
  • Lack of sleep
  • Sugar
  • Insect repellent
  • Antibiotics and other drugs (i.e., ibuprofen)
  • Artificial sweeteners
  • Stress
  • Nutrient deficiencies
  • Soy
  • Alcohol and drug excesses
  • Gluten-containing grains (i.e. barley, rye, wheat)
  • Genetically modified ingredients and foods

However, many of these can also affect your immune system independently of the gut. Principally, stress.

For instance, when you’re under stress, the endocrine system activates and it starts to release hormones to set your body up to fight or flee. As a result, this stress response shuts your immune system down. However, this can be good only in moments of danger and it’s momentary. But, the problem is a stress excess, which is not good for your immune system.


How can You Improve Your Immune System?

There are many ways to protect and improve your immune system


Choose Food that Boosts Your Defenses

Selenium, zinc, vitamins C and E , probiotics, and omega-3 rich nutrients are the most indicated to boost your immune system. Because they benefit fighting cells production. Some examples are:

  • Selenium: nuts, wheat, rice, egg yolk, sunflower seeds, and chicken.
  • Zinc: oysters, shrimps, cow meat, chicken, fish, wheat germ, nuts, and seeds.
  • Vitamin C: orange, pineapple, lemon, and strawberries.
  • Vitamin E: sunflower seeds, hazelnuts, peanut, and almonds.
  • Probiotics: natural yogurt, fermented milk, and others.
  • Omega-3: sardine, salmon, tuna, and linseed.

People who need to enhance their immune system must consume a higher quantity of these foods daily and regularly. Moreover, not just when is already sick, but also to avoid getting sick again.



The regular period of fair intensity exercise boosts your immune system it in numerous ways.

Studies have shown that exercise can enhance your body’s capability to perceive strange intruders or other irregularities, like cancer cells. Also, exercise has been proven to reduce stress as well as inflammation. As you can see, it brings many benefits when it comes to immune system health.

Nevertheless, it’s essential to know that exercise in the lack of a nutrient-rich diet can do more damage than good. So, it’s key to always combine both.

Sleep Well and Avoid Stress

Lastly, don’t forget about lessening your stress and getting enough sleep. These two simple steps are essential for a healthy immune system.

Try to spend less time on social media and more time outdoors breathing fresh air and soaking up the sun more often.

Also, try to build a bedtime schedule, forget about your electronic devices, take a warm bath, or read a book. Follow these tips and you’ll feel more vitality and your immune system will thank you.


Other Recommendations

  • Avoid fast and processed foods
  • Don’t take any pill before consulting your doctor
  • Take care of your intestinal health
  • Drink at least 2 L of water a day



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