Immunity is the remarkable ability of our body to defend against disease-causing pathogens and keep us healthy.

The immune system works in two fascinating ways. First, it protects the body non-specifically by acting as a barrier and removing pathogens regardless of their specific characteristics.

Second, it provides targeted defence against particular diseases or pathogens. Together, these two approaches help our bodies overcome many illnesses.

Maintaining a strong immune system is crucial for our survival, and the good news is that it’s easier than you might think.

There are several natural ways to boost immunity and this article explores some simple tips.

1. Eat a Healthy Diet

The foods you eat are vital in providing the essential ingredients to support your immune system.

Plant-based foods like vegetables, fruits, nuts, and seeds contain micronutrients and antioxidants. These antioxidants help combat the effects of free radicals, which can cause inflammation in various body parts.

Chronic inflammation has been linked to many diseases, including heart disease and cancer.

Recent research has also highlighted the importance of the gut microbiome in our overall health. An imbalance in the gut microbiome can contribute to various ailments.

Plant-based diets, rich in dietary fibre, promote a healthy balance of gut bacteria and boost immunity against many diseases.

Vitamin D deficiency (less than 20 ng/ml) or insufficiency (20 to 30 ng/ml) can weaken your immune system. Aim for an optimal Vitamin D level between 50 and 70 ng/ml.

Exposure to sunlight is essential for Vitamin D metabolism, and a Vitamin D-rich diet can help avoid deficiency. If you have a deficiency or insufficiency, it’s best to consult a healthcare professional about taking a supplement.

Omega-3 fatty acids also boost the immune system. These beneficial fats are abundant in oily fish like sardines, salmon, mackerel, and tuna.

Nuts and seeds, such as flaxseed and walnuts, are also excellent sources of omega-3 fatty acids, as are plant oils like flax, canola, and soybean oil.

2. Foods that Help Strengthen Immunity

Incorporating certain foods into your regular diet can significantly enhance your immune system. Here are some examples.

1. Probiotics: These beneficial bacteria and yeasts, found in foods like yoghurt, kefir (fermented milk), and fermented vegetables (such as sauerkraut and kimchi), help maintain a healthy balance of intestinal microbes and inhibit the growth of disease-causing and toxin-producing bacteria. Consuming a healthy portion of probiotics can protect your body from infections.
2. Turmeric: This flavorful spice has been used for centuries in Ayurvedic (traditional Indian medicine) and traditional Chinese medicine. Its golden colour comes from curcumin, an antioxidant (a polyphenol) with anti-inflammatory effects and properties that help fight severe colds and flu.
3. Garlic: Much of garlic’s immune-boosting properties come from its sulfur-containing compounds, particularly allicin. These compounds act as a broad-spectrum antibiotic against viral, bacterial, parasitic, and fungal infections. They also boost the immune system and have antioxidant and anti-tumour features, which help protect cells from everyday wear and tear.
4. Oregano: This herb contains high densities of phenolic acids and flavonoids, giving it the highest antibacterial, antioxidant, and anti-inflammatory properties among all herbs. Use it frequently in combination with other foods and herbs.
5. Fruits and Vegetables: Last but not least, the nutritional power of raw fruits and vegetables is exceptional. They provide vitamins, minerals, and antioxidants that will help you fight off illnesses.
6. Supplements: Vitamins C, A, and E, as well as minerals like selenium and zinc, have shown benefits in boosting immunity. However, it’s important to consult with a healthcare professional before taking high dosages of any supplements.

3. Maintain a Healthy Weight

Maintaining a healthy weight is crucial for overall health and a strong immune system.

Obesity has been linked to a heightened risk of various diseases, including diabetes and heart disease, which can weaken the immune system. Research has shown that excess body fat, particularly around the abdomen, can lead to chronic inflammation, impairing immune function.

To maintain a healthy weight, focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid processed foods, sugary snacks, and beverages, which can contribute to weight gain. As mentioned earlier, regular physical activity is also essential for maintaining a healthy weight and supporting immune function.

Aim to engage in aerobic exercises, such as brisk walking, jogging, or swimming, and strength training exercises, like weightlifting or bodyweight, to build lean muscle mass and boost metabolism. Even modest weight loss can significantly benefit your immune system and overall health.

4. Avoid Smoking and Cut Down on Alcohol

Smoking and excessive alcohol consumption can have detrimental effects on your immune system.

Smoking damages immune cells and disrupts the body’s natural balance. In addition to the many other harmful health effects of tobacco, it’s crucial to quit smoking altogether for the sake of your immunity.

Alcohol, on the other hand, can damage immune cells in vital organs, making you more susceptible to severe infections. It also disrupts the gut microbiome, which is one of the reasons why people who consume excessive alcohol often have compromised immune responses.

Furthermore, alcohol consumption has been linked to a wide range of infections, non-communicable diseases, and mental health disorders.

If you currently don’t drink alcohol, it’s best not to start. If you drink, adhering to safe drinking levels is important.

5. Get Enough Sleep

Studies have shown a close relationship between sleep and overall health; getting adequate sleep is crucial for boosting immunity.

Adults are recommended to get at least 7 hours of sleep per night. Establishing a consistent sleep schedule, going to bed and waking up at the same time every day is also beneficial.

If you have trouble sleeping, consider following healthy sleep tips, such as avoiding electronic devices like mobile phones and computers at least an hour before bedtime and limiting caffeine consumption in the evening.

6. Engage in Regular Exercise

Regular exercise is essential for maintaining a strong immune system. When you engage in moderate physical activity, your body experiences several positive changes contributing to better overall health and improved immune function.

One key benefit of exercise is enhanced blood circulation. As you move your body, your heart pumps blood more efficiently, delivering oxygen and nutrients to various organs and tissues, including those involved in the immune response. This increased blood flow helps immune cells travel more easily throughout the body, allowing them to detect and fight off potential threats more effectively.

Moreover, moderate exercise has been shown to reduce inflammation in the body. Chronic inflammation can weaken the immune system over time, making you more susceptible to infections and diseases. By engaging in regular physical activity, you can help regulate inflammation levels and maintain a healthy immune response.

Exercise also promotes the regeneration of immune cells. During and after moderate exercise, your body releases various hormones and signalling molecules that stimulate the production and activity of immune cells, such as white blood cells and antibodies. This boost in immune cell production and function helps your body better prepare for and respond to potential infections.

To reap the immune-boosting benefits of exercise, aim to engage in moderate-intensity activities for at least 30 minutes a day, five days a week. This can include exercises like jogging, brisk walking, bicycling, or swimming.

Remember to listen to your body and gradually increase the intensity and duration of your workouts to avoid overexertion, which can temporarily suppress immune function.

7. Manage Stress

Stress is the body’s reaction to any change that requires a physical, mental, or emotional response.

While a certain degree of stress is normal in everyday life, problems arise when you struggle to cope. Long-term stress can lead to inflammation, contributing to many illnesses and impairing immune function.

Learning to manage stress is essential. You can employ various strategies, such as being mindful of your surroundings and recognizing that some things are beyond your control.

Other effective methods include meditation, exercise, yoga, and time with supportive friends. If these approaches aren’t helping, it may be beneficial to seek the guidance of a professional counsellor.

8. Stay Hydrated

Drinking plenty of fluids helps keep your mucous membranes moist, which can help prevent the spread of infection.

Aim to drink eight glasses of water daily and incorporate fruits and vegetables with high water content, such as watermelon, cucumbers, and spinach, into your diet.

Remember to drink water before, during, and after exercise to prevent dehydration. Avoid sugary drinks, as they can also dehydrate you.

9. Wash Your Hands Frequently

Washing your hands thoroughly with soap and water is one of the most effective ways to prevent the spread of infection.

Wet your hands with clean, running water, apply soap, and lather your hands, making sure to scrub for at least 20 seconds. Pay attention to the backs of your hands, between your fingers, and under your nails.

Rinse your hands thoroughly under clean, running water and dry them with a clean towel or air dryer.

10. Get Vaccinated

Vaccines are crucial tools for protecting yourself and others from various infectious diseases. They stimulate your immune system to produce antibodies that recognize and fight off specific pathogens, such as viruses or bacteria.

Some common vaccines that are recommended for most people include:

1. Influenza (Flu) Vaccine: The flu vaccine is recommended annually for everyone 6 months and older to protect against the most common influenza virus strains.
2. Pneumococcal Vaccine: This vaccine protects against pneumococcal bacteria, which can cause serious infections like pneumonia, meningitis, and bloodstream infections.
3. Tetanus, Diphtheria, and Pertussis (Tdap) Vaccine: The Tdap vaccine protects against three dangerous bacterial infections. Adults should get a Tdap booster every 10 years to maintain protection.
4. Measles, Mumps, and Rubella (MMR) Vaccine: The MMR vaccine protects against three highly contagious viral diseases that can cause serious complications, especially in children.
5. Human Papillomavirus (HPV) Vaccine: The HPV vaccine protects against various strains of the human papillomavirus, which can cause cervical, anal, and oropharyngeal cancers, as well as genital warts. The vaccine is recommended for children, typically aged 11 or 12, but can be given up to age 45.
6. Shingles (Herpes Zoster) Vaccine: The risk of shingles increases with age, and the vaccine is recommended for adults 50 years and older to reduce the risk of developing shingles and its potential complications.

Many of the vaccines mentioned, such as the MMR, Tdap, and pneumococcal vaccines, are part of the routine vaccination programs in most countries worldwide.

Depending on your age and location, you may have already received these vaccines as part of your country’s national immunization program.

The Bottom Line

Maintaining a strong immune system is essential for overall health and well-being.

By incorporating these natural strategies into your daily life, you can significantly boost your body’s defences.

Remember, a healthy diet rich in plant-based foods, regular exercise, adequate sleep, stress management, staying hydrated, practising good hygiene, maintaining a healthy weight, and staying up-to-date with vaccinations all contribute to a robust immune system.

By making these simple lifestyle changes, you can empower your body to fight off diseases more effectively and maintain optimal health. Start implementing these tips today, and you’ll be well on your way to strengthening your immunity naturally.