The body’s immune system has two parts: innate immunity, the one that we are born with, and adaptive immunity, the one that develops when exposed to microbes or other pathogens. The immune system is a combination of proteins, cells, tissues, bone marrow, thymus, spleen, tonsils, lymph nodes, and lymph vessels. The main objective of a healthy immune system is to protect the body against bacteria, viruses, parasites, toxins, and fungi.

Importance of having a healthy immune system
A weak immune system is unable to fight against bacteria, viruses, and other harmful invaders. As a result, the body is easily susceptible to frequent infections, causing the body to fall sick. One may frequently have cold or high-stress levels. One may also have frequent episodes of stomach-related issues, like diarrhea, gas, or constipation. Moreover, even a burn, cut, or bruise may take longer to heal than usual. Another risk of a weak immune system is that one may develop pneumonia once or twice a year or have frequent ear infections and bacterial sinusitis episodes. All of these factors increase the risk of one getting autoimmune disorders.

Here are some ways to boost one’s immune system:

Staying hydrated
Water absorbs the nutrients into the bloodstream and transports them to the cells present in every part of the body. It is an important part of lymphatic fluid, which contains white blood cells. When one drinks enough water, there is better circulation of said lymphatic fluid, which helps remove waste and toxins efficiently. Water also helps the mucous membrane stay healthy and protects the nose, mouth, and throat exposed to allergens. It is essential to drink at least eight glasses of water daily. One can set alarms as reminders to drink water if they have a busy schedule and tend to forget.

Exercising regularly
Exercises help the muscles contract, increasing blood circulation and lymph flow. This helps with the circulation of immune cells during and after exercise. Regular exercise also reduces inflammation and improves one’s health. One can engage in physical activity like high-intensity workouts or aerobics. Seniors can engage in 30 minutes of walking or yoga. Physical activity and exercises also serve as immunity boosters and mood lifters.

Learn to manage stress
Stress can directly impact the immune system’s ability to fight antigens, making one prone to frequent infections. Whenever one goes through stress, the body releases cortisol, a hormone that directly reduces the immune system’s fight response. Stress can also lead to hypertension, digestive disorders, and ulcers. One can practice deep breathing, meditation, and laughter yoga to learn to relax. All these activities can serve as immunity boosters.

Get sufficient sleep
Sleeping well helps maintain a well-balanced and adaptive immunity. On the other hand, common sleep disorders like insomnia or sleep apnea can negatively impact the immune system. It is recommended to wake up and sleep at a fixed time to develop a sleeping schedule. Avoid using gadgets at least 30 minutes before bedtime. Also, use comfortable mattresses and avoid any sleeping tablets unless a doctor prescribes them. Sufficient sleep/rest is one of the important methods of building one’s immune system naturally.

Choose healthy foods
Food is one of the best ways to naturally boost the immune system. Developing healthy eating habits early is crucial to building immunity. Ideally, one’s food regimen to build immunity should consist of low-fat and plant-based, as they are digested fast and are rich in vitamins, minerals, antioxidants, and phytochemicals. It also prevents sudden weight fluctuations. It is also recommended to eat more lean meats than red meat. Probiotics are also a great choice as immunity boosters, as they are ideal for the digestive system.

Following are some food groups that are immunity boosters:

Carotenoids
Carotenoids are plant-based pigments that convert into vitamin A when digested. They are excellent immunity boosters, and one can get the required amount from foods like tomatoes, winter squash, carrot, pumpkin, cantaloupe, sweet potatoes, tangerines, papaya, and spinach.

Vitamins C
Vitamin C acts as an immunity booster, particularly for those going through stress. Some of the vitamin C-rich foods that one can add to their meal plans regularly are oranges, lemons, strawberries, mangoes, and cruciferous vegetables, like cauliflower, broccoli, and Brussels sprouts.

Vitamin E
Vitamin E is an essential antioxidant to maintain a healthy immune system. One can get vitamin E from wheat germ oil, almonds, peanut butter, sunflower seeds, and hazelnuts.

Zinc
Zinc deficiency can cause damage to immunity cells. One can get zinc from foods like oysters, crab, lobster, fortified cereals, and dairy products. Fruits like apricots, peaches, kiwis, cantaloupes, guavas, avocados, and blueberries are also rich sources of zinc.

Omega-3 fatty acids
Omega-3 fatty acids fight inflammation and autoimmune disorders. Some of the major food sources of omega-3 fatty acids are seafood like mackerel, trout, tuna, salmon, sardines, and herring. Some other options include flaxseed, walnuts, and chia seeds.