How To Boost Your Immune System Naturally
We definitely need our bodies’ defenses to be as strong as possible. How can this be done?
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Like the Army, the immune system is an intricate network of units that act together to combat invaders, in this case bacteria, viruses and other “enemies.”
Since it is a system of many parts, not a single unit, it cannot technically be boosted. However, it can be strengthened to run efficiently in order to fight off diseases. Keep your body’s soldiers fit and ready by learning how to boost your immune system and living a healthy lifestyle.
There are steps you can take to boost your immune system and make your defenses as strong as possible.
And at the same time, you’ll want to practice precautions for preventing viruses.
Strategies you can do to boost your immune system
Learn how to boost your immune system using lifestyle and behavioral practices.
Exercise
Experts recommend at least 150 minutes of moderate exercise per week. Moderate, regular physical activity helps to boost your immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience.
Nutrition
Eating a healthy, balanced diet that is high in fruits and vegetables – Use the MyPlate technique to determine portions and types of healthy foods that are best for nourishing your army. Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per day. Include fermented vegetables or other probiotic-containing foods.
Sleep
Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time. Set a schedule and routine for sleep and practice good sleep hygiene.
Stress reduction
Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly. Reducing stress and developing good coping mechanisms – Include activities in your daily life that help you handle stress, like virtually connecting with loved ones, going outside, practicing meditation regularly, exercising, making art or other hobbies.
Maintaining a healthy weight
Aim for a BMI of 25 or lower. The best way to lose weight is with exercise and a healthy, balanced diet.
Quitting smoking
If you smoke, you can get support to help you quit.
Drinking alcohol only in moderation
Limit the amount of alcohol you keep in the house or limit the number of glasses/bottles you drink.
Taking steps to prevent infection
This includes washing your hands frequently and social distancing.
In addition to the above listed lifestyle and behavior practices, you can learn how to boost your immune system using the following supplements in moderation:
Supplements, Nutrients, and Foods to Support Immune Function
Learn how to boost your immune system using vitamins, whether from nutritious foods or supplements.
There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness. For preventing and treating viral upper respiratory infections, consider some of the following:
A deficiency of single nutrients can alter the body’s immune response. Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses. [Chandra RK.] These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.
A general multivitamin/mineral supplement providing the recommended dietary allowances (RDA) may be used in these cases, unless otherwise directed by one’s physician. Megadose supplements (many times the RDA) do not appear justified, and can sometimes be harmful or even suppress the immune system (e.g., as with zinc). Remember that vitamin supplements should not be considered a substitute for a good diet because no supplements contain all the benefits of healthful foods.
Vitamin C
Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory.
Foods rich in Vitamin C:
- Citrus fruits
- Spinach.
- Kale.
- Bell peppers.
- Brussels sprouts.
- Strawberries.
- Papaya.
Vitamin D
Known as the “sunshine vitamin,” is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps reduce the risk of colds and flu. Unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Food sources rich in Vitamin D (Other than sunshine)
- Salmon.
- Mackerel.
- Tuna.
- Sardines.
- Vitamin D fortified like milk, orange juice and cereals.
Vitamin A
For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections.
Foods rich in Vitamin A
- Carrots.
- Sweet potatoes.
- Pumpkin.
- Butternut squash.
- Cantaloupe.
- Dark green leafy vegetables.
Zinc
Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Zinc is found primarily in animal foods but can be also found in some vegetarian food like.
Foods rich in Zinc
- Oysters.
- Crab.
- Lean meats and poultry.
- Baked beans.
- Yogurt.
- Chickpeas.
Selenium
Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts.
Foods rich in Selenium:
- Seafood (tuna, halibut, sardines).
- Meat and liver.
- Poultry.
- Cottage cheese.
Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits.
Foods rich in Folic Acid:
- Beans
- Lentils
- Leafy green vegetables
- Avocado
- Enriched pasta.
- Enriched bread.
- Enriched rice.
Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products).
Foods rich in Iron (Animal sources)
- Red meat
- Chicken.
- Turkey.
- Canned sardines.
- Oysters.
- Clams.
- Mussels.
- Canned light tuna.
Vegetarian sources of Iron:
- Beans.
- Broccoli.
- Kale.
- Iron-fortified cereals.
Honey
Preferably raw, is a good demulcent (it relieves minor pain and inflammation of mucous membranes), has antioxidant properties, and has some antimicrobial effects. It is helpful for coughs and sore throats and can be added to hot tea.
Probiotics
Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
n and severity of the common cold when taken within 24 hours of onset.
Herbal Supplements Suggested to Boost Immune Function
Learn how to boost your immune system using natural herbs.
Echinacea
Cell studies have shown that echinacea can destroy influenza viruses, but limited research in humans has been inconclusive in determining echinacea’s active components. Taking echinacea after catching a cold has not been shown to shorten its duration, but taking it while healthy may offer a small chance of protection from catching a cold. (Karsch‐Völk M, et al)
Garlic
Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
The active ingredient in garlic, allicin sativum, is proposed to have antiviral and antimicrobial effects on the common cold, but high-quality clinical trials comparing garlic supplements to placebo are lacking. A Cochrane review identified only one trial of reasonable quality following 146 participants. Those taking the garlic supplement for 3 months had fewer occurrences of the common cold than those taking a placebo, but after contracting the cold virus, both groups had a similar duration of illness. Note that these findings are from a single trial, which needs to be replicated. (Lissiman E, et al)
Curcumin.
Curcumin is the main active compound in turmeric. It has powerful anti-inflammatory properties, and animal studies indicate that it may help improve immune function (Trusted Source).
Licorice
Licorice contains many substances, including glycyrrhizin, that may help protect against viral infections. According to test-tube research, glycyrrhizin exhibits antiviral activity against severe acute respiratory syndrome. (Trusted Source)
Tea catechins
Cell studies have shown that tea catechins such as those found in green tea can prevent flu and some cold viruses from replicating and can increase immune activity. Human trials are still limited. Two randomized controlled trials found that green tea capsules produced less cold/flu symptoms or incidence of flu than a placebo; however both studies were funded or had author affiliations with tea industries. (Furushima D, et al)
Elderberry
Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health.
In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus (Trusted Source),
What’s more, it has been shown to enhance immune system response and may help shorten the duration and severity of colds, as well as reduce symptoms related to viral infections (Trusted Source).
Further research has been conducted and the following additional supplements are now recommended as options for strengthening immunity:
Beta-glucans
Numerous human trials have shown that beta-glucans stimulate activity against viral attack, these findings include a decrease in cold and flu symptoms and upper respiratory tract infections compared to placebo.
Mushrooms
A variety of mushroom species have been shown to help with immune function in a myriad of ways; some of the medicinal mushrooms include Shiitake, Lion’s Mane, Maitake, and Reishi.
Berberine
Found in the roots, rhizomes, and stem bark of various plants, this natural compound has been shown to have antiviral and anti-inflammatory properties; it can be found in goldenseal, goldthread and Oregon grape species.
Sulforaphane
Sulforaphane has potent anti-inflammatory and anti-viral properties; it can be produced in the body in small amounts by eating some cruciferous vegetables or in more therapeutic amounts in dietary supplements containing glucoraphanin and myrosinase enzyme.
Elderberry
Studies have shown that elderberry has properties that appear to help fight viruses; choose a low-sugar capsule or tablet, if possible, as opposed to sugary syrup.
Natural Remedies for Boosting Your Immune System
Learn how to boost your immune system using natural home remedies.
Most over-the-counter medications only treat the symptoms of viral infections; most don’t actually help the immune system fight the infection. The following are some natural modalities you can utilize to both address symptoms as well as boost your immune system if you do come down with an illness:
Self-care:
When battling upper respiratory infections, top priorities are plentiful hydration and rest.
Drink plenty of fluids; homemade vegetable or bone broths are also extremely beneficial.
Various herbal teas/hot drinks can help with hydration and reducing symptoms; good choices include peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon.
Sore throats:
Salt water gargles are excellent for loosening mucus and helping fend off bacterial throat infections. Hot teas and lozenges containing slippery elm are excellent demulcents (to relieve minor pain and inflammation of mucous membranes) for soothing irritated sore throats.
Two tablespoons of honey in hot water can also help to soothe and decrease throat inflammation and pain.
Chamomile and peppermint teas are also helpful for soothing irritated sore throats, as are teas or infusions made from marshmallow root and licorice root, both of which can act as soothing demulcents.
Respiratory congestion & sinuses:
For respiratory congestion, use a humidifier, vaporizers, or steam inhalers, or spend time in steamy baths or showers.
Vaporizers and inhalers can also be used with decongestants or essential oils such as eucalyptus, menthol, peppermint, or frankincense.
Nasal xylitol sprays are very beneficial, as is nasal irrigation using a neti pot or nasal irrigation bottle.
Buffered saline is easy to make or can be purchased in packets and eliminates any irritation to delicate, irritated mucous membranes.
It is very important to understand that these supplements are suggestions and more research needs to be done. If you want to try these, be sure to communicate with your health care provider and take them in moderation or as your doctor recommends.
If you feel sick now, please don’t hesitate to contact your provider. Many offer telemedicine and can advise you how to treat your symptoms right away or if you need to get more advanced care.
This article is only intended to identify modalities that may boost your immune system, for educational purposes only, to help you learn how to boost your immune system naturally according to the latest scientific research. It is not meant to recommend any treatments, For up-to-date information, please consult the Centers for Disease Control and Prevention at www.cdc.gov.
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Last Updated on February 22, 2021 by Heather Scott