Is it Possible to Really Boost Your Immune System?
We all want to be healthy, and a major part is keeping our immune system high. This makes us buy any supplement or product claiming to help increase it. But is it really possible to boost your immune system?
Keep reading to find out everything you need to know about the immune system including if it’s really possible to boost your immune system today. Treat yourself to science-based information that can offer you a world of health.
What is the Immune System
The immune system is a network of cells, tissues, organs, and substances that work together in complex ways to fight off infection and other disease. It includes the lymphatic system, which is an organ system of vessels and tissues that run throughout the body, keeping a healthy balance of fluids, and supplying support to the immune system.
Parts
The various organs, tissues, and cells of the system include the tonsils, thymus, spleen, lymph nodes, bone marrow, skin, and white blood cells. White blood cells are responsible for eliminating germs to keep you healthy while the lymph nodes are organs that filter waste from the tissues and cells. The spleen is an organ that stores white blood cells to protect the body from Invaders. This is also where the blood is filtered, recycled, and cleaned, as the spleen removes damaged cells in order for new ones to take their place.
While there are various other parts of your immune system, such as the skin, bone marrow, thymus, and mucosa, the main point is to illustrate how complex it is. This means that there is no one key nutrient or product that you need in order to boost your immune system. So, is it possible to really boost your immune system?
How to Really Boost the Immune System
Lucky for us, there are ways for you to really boost your immune system. It is important to note that there is no quick fix or immediate remedy for a lowered immune system. The health of this complex system is reliant on overall wellness and various lifestyle factors come into play. These are actual ways to strengthen the ability of the immune system to fight off disease, though, as supported by evidence-based research.
1. Micronutrients
So, while there is no one specific vitamin or nutrient that you have to take mega doses of, there is some research that finds that the deficiency of some micronutrients can lead to a lower immune system. This means that you are more likely to get sick when you don’t get enough of these nutrients, mind you these are nutrients you only need in tiny trace amounts. The nutrients include zinc, selenium, copper, iron, and folic acid. It also includes vitamins such as e, c, a, and b6. How do you fix this? Make sure you are eating the rainbow, and getting sufficient quantities of daily vegetables and fruit. Again, no need to mega dose, too much of a good thing can actually be bad.
2. Sleep Well
It is absolutely 100% necessary for us to get a good night’s sleep, we need to protect our sleep like we protect any other valuable and important thing in our life. When we sleep, we go through various phases, and in each phase, there is a vital biological process that occurs. Sleeping is what helps to drain the lymphatic system, flush out toxins, reprogram the brain, and repair the body. We need to sleep at night, as it has been found that napping cannot replace nighttime rest. Therefore, remember to practice good sleep hygiene and protect your rest. Stop using electronics hours before you go to bed, dim lights to help regulate your internal sleep schedule and make sure you are doing activities to help wind down the mind. Check out a full guide on healthy sleep habits here.
3. Take Care of Gut Health
Gut health impacts everything, from mental wellness to physical wellness, and even your immune system. This is because gut microbiome Health has been linked to immune system health. There is more and more research showing that an imbalance in the gut microbiota leads to an imbalance in the immune system. The mechanism is being studied more and more every day, but about 70 to 80% of immune system cells are present in the gut. Inflammation, oxidative stress, and other gut issues can lead to a decrease in immune system health. Try to eat more fermented vegetables and products such as Greek yogurt full of probiotics. Eat a variety of vegetables and fruits, along with healthy fats and whole grains in order to support a gut microbiome that is healthy and balanced. This in turn will really boost your immune system well.
4. Lifestyle Changes
Yep, there are whole daily habits that need to change in order to help boost immune health. This includes straightforward things. We shouldn’t smoke, as smoking can cause inflammation, cardiovascular disease, lung disease, cancer, and yes, a lower immune system. It is also important for us to drink less alcohol, and only drink in moderation when we do partake. Make sure you eat something beforehand and don’t mix drinks. Another lifestyle change is to wash your hands more.
5. Exercise Regularly
Exercise is a form of stress on the body that is good. It raises the heart rate and stress on the body momentarily but reinforces cardiovascular health drastically. It is also good for muscle and joint health when done properly. Exercising is a part of any healthy lifestyle, and it can boost the health of the body greatly. As such, regular exercise overall will improve heart health, and lower blood pressure, and is a form to protect against many diseases. It can boost your immune system and is good for overall wellness.
6. De-stress
Stress is one of those things that really sucks all over the place. It’s horrible for your mental health, it’s horrible for your physical health, and it’s horrible for your immune system. You are more likely to become sick when you are stressed. This is because long-term stress leads to inflammation in the body which can damage cells and lower your immune system. Therefore, it is very important for us to find ways to reduce stress. This can be done with certain foods that tend to lower cortisol, the stress hormone, or it can be done through daily habits like breathing exercises, yoga, and meditation.
The Takeaway
It is possible to really boost your immune system, but it is not an easy fix. There is no one nutrient you need to take a mega dose of, nor is there one specific physical activity that you need to do in order to boost your immune system. Increasing the health of our immune system involves a variety of activities, daily habits, and nutritional changes that all work together to support this complex system.
Remember that health comes from within. Eat nutrient-dense meals, exercise when you can, at least 3 times a week, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
