In our fast-paced world, your immune system can take a hit amidst the stress of work and daily life. And in the height of flu season, you might feel like you’re next in line to succumb to the sniffles and coughs. But fear not. Your body’s defences aren’t as defenceless as they might seem. Besides getting your flu shot and maintaining good hygiene, there are several natural ways to boost your immune system. Here are seven of them.
1. Maintain Regular Sleep Patterns
As seductive as it may be to marathon your favorite show till the wee hours of the morning, it’s a routine you might want to reconsider. Research indicates that sleep deprivation can negatively affect your immune system, making you more susceptible to viruses and hindering your body’s ability to fight them off. So, turn off the screens at a reasonable hour and aim for seven to eight hours of quality sleep each night.
2. Incorporate Garlic into Your Diet
While consuming garlic might not win you any points in the fresh breath department, it’s a fantastic boost for your health. According to the University of Maryland Medical Center, it not only enhances your immune system but can also help stave off heart disease. Plus, it adds a delightful flavor to your dishes. Consider adding raw garlic to your pesto, or if you’re feeling adventurous, mix up a homemade immunity shot with raw garlic, ginger, carrots, and lemon.
3. Consume a Blend of Lemon, Honey, Ginger, and Turmeric
This concoction is touted as a traditional remedy for colds, but is it just a myth, or does it work? The evidence suggests the latter. Honey, an antioxidant, has been shown to naturally boost immunity. Ginger, another antioxidant with antiviral properties, can help with digestive issues. Lemon juice is rich in vitamin C, known for its antioxidant properties and its ability to ward off the common cold. Lastly, curcumin, found in turmeric, has been found to regulate the immune system.
Alongside home remedies, modern medical approaches such as an immune boost with IV therapy are worth considering. Infusing vitamins and nutrients directly into the bloodstream could offer a more rapid response to bolstering the immune system, especially during the cold season.
4. Cook Up Some Chicken Soup
Contrary to popular belief, chicken soup isn’t merely a comforting dish when you’re under the weather. A University of Nebraska Medical Center study found that the soup has mild anti-inflammatory properties thanks to the vegetables and chicken. Moreover, the UCLA Center East-West Medicine reports that carnosine, a compound found in chicken soup and chicken breast, could help prevent the common cold.
5. Regular Exercise is Essential
You don’t need to transform into a fitness guru to improve your immune system. Simply going for a daily walk or attending a yoga class a few times a week can keep you physically fit and bolster your immune system. Exercise helps flush bacteria out of your lungs, reducing your chances of airborne illness, and quickens the circulation of your white blood cells, allowing your immune system to detect illnesses more rapidly.
6. Make Tea a Regular Indulgence
Tea is not just a calming ritual. A 2003 study reported by National Geographic found that alkylamines, naturally occurring chemicals in tea, fortify the immune system to help it fend off infections. Different teas offer different benefits. For instance, peppermint tea can aid with indigestion, bloating, and IBS, while black, green, and oolong teas are antioxidant-rich and may have cancer-fighting properties, as per John Weisburger, a senior researcher at the Institute for Cancer Prevention.
7. Start Your Day with Yogurt
Yogurt, specifically those rich in probiotics, can enhance your immune system’s ability to ward off infection. A study published in the Journal of Science and Medicine in Sport found that athletes who consumed probiotics had 40 percent fewer colds and gastrointestinal infections. Furthermore, yogurt is an excellent source of vitamin D, which gives your immune system a considerable boost. And it gets better – research suggests that eating vanilla yogurt can improve your mood.
In Conclusion
To effectively ward off illnesses, it’s essential to adopt simple, healthy habits that bolster your body’s natural defenses. By incorporating these seven tips into your routine, you can help ensure your immune system is in its best shape to combat those pesky viruses and bacteria. Remember, it’s always better to prevent than to treat. So, why wait? Start boosting your immune system today, with a little extra emphasis on tip number five!
