To fight viruses your immune system needs to be strong.
That’s why it’s important to intake vitamins and minerals mostly found in fruit and vegetables.
You also need to exercise regularly, sleep well, and reduce stress.
Easier said than done, I know, but when it comes to the immune system, you should do everything to boost it so that you stay healthy.
What is the immune system?
The immune system is the ability of your body to fight against microorganisms (viruses, bacteria, parasites).
If you often have infections, herpes, fever it means your immune system is weakened.
What does affect the immune system?
There are 3 main factors that affect immunity:
What weakens the immune system?
The most common causes of a weakened immune system are different diseases, stress, bad diet, a lack of sleep.
The biggest enemies of the immune system are free radicals that cause oxidative stress.
They damage healthy cells and change their structure which consequently leads to different diseases.
One of the best ways to neutralize free radicals is to intake vitamin C and E.
They are one of the strongest antioxidants.
How to boost your immune system naturally?
1. Eat foods high in vitamins and minerals
So, to intake food high in vitamin C, E, D, and B complex is one of the best ways to improve your immunity. (1)
As I said, vitamin C is one of the best antioxidants.
You can intake vitamin C by eating lettuce, green peppers, lemon, broccoli, Sauerkraut.
Vitamin E for example slows down the aging of cells and it stimulates the cells that are important to defend your body from infections.
Foods high in vitamin E are fish oil, wholewheat foods.
Carotenoids are also good antioxidants.
They help create lymphocytes and that way they strengthen the immune system.
Good sources of carotenoids are carrot, pumpkin, tomato.
Omega 3 fatty acids are also good for the immune system because they disable virus replication.
Foods high in Omega 3 fatty acids are salmon and tuna.
You should intake zinc too.
It is one of the best immunity boosting minerals.
Foods high in zinc: eggs, turkey, chicken, beans, tuna.
You can read more about the best foods that boos immunity here.
And what bad habits you need to eliminate?
You need to cut out sugar and artificial sweeteners.
White sugar, soda, sweets increase the levels of insulin and they cause a series of immunological and endocrinological processes that weaken the immune system. (2)
2. Sleep well
Furthermore, good sleep is very important.
You need to sleep for at least 6-8 hours.
When you sleep the hormone melatonin, which directly affects the immune system, restores and that’s why it’s so important to get a good night’s sleep.
3. Exercise moderately
Also, your immune system will benefit from a regular and moderate physical activity.
Exercising helps the activity of the cells that fight microorganisms.
You can read more about moderate exercising here.
4. Reduce stress
You should also reduce stress as much as possible.
Being stressed for a long time leads to disorders of the endocrine system.
Your body excretes the hormone stress more and that results in reduced function of the immune system.
Try meditation, long walks, yoga to prevent stress.
Best home remedies to boost the immune system
My advice is to boost your immune system with warm beverages, especially during the fall and winter.
Warm drinks help eliminate viruses and prevent dehydration that’s also bad for the immune system.
You can drink a little bit of warm water with lemon before breakfast.
That will help digestion during the day.
Furthermore, rosehip tea is high in vitamin C and flavonoids.
But the best natural remedy for your immune system is the combination of lemon, ginger, and honey.
Lemon is high in vitamin C.
Ginger is high in vitamin B6, magnesium and it is one of the best spices for immunity.
Honey is the best natural antibiotic.
How to prepare this drink?
It is simple.
Squeeze a lemon, grate a little bit of ginger and add a spoon of honey.
Add warm water, stir and drink this every morning.
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