People are always wondering how to boost immune system quickly and easily. Especially now, with the covid-19 or coronavirus situation, people are keener to know more about their immunity.
Your immune system already does an outstanding job of protecting you from various germs and viruses. But you might still want to improve it.
The idea of boosting your immunity is tempting, but doing so takes a lot of effort. You have to have a healthy lifestyle by adding foods that boost immune system in your diet, exercise regularly, and sleep well. However, there is no scientific proof that having a good lifestyle can boost immunity. Nonetheless, we must maintain a balanced diet and exercise regimen for overall wellbeing.
Having a stronger immune system means your body can fight against many germs. But it won’t make your body resistant to every micro-organism.
We all heard “an apple a day can keep the doctor away,” which does have truth behind it. Eating foods rich in vitamins, minerals, amino acids, iron, folic acid, copper, and zinc will help your immune system fight against all these micro-organisms.
Supplements are mostly not needed to improve your immune system unless recommended by your doctor.
You can also take a supplement if you are, let’s say, allergic to a fruit that is rich in vitamins. Multivitamins tablets or powder have many health benefits, but it is advisable to talk to a doctor before you have them.
How to boost immune system quickly
Here are some advice on how to boost immune system quickly. There are a lot of ways on how to increase your immunity, and we will guide you through them:
We all know vitamins are excellent for the health of your body. But there are some vitamins which are more effective than others.
If you want to boost your immune system faster, include foods rich in vitamin C. Vitamin C is a major immunity booster. Include foods like oranges, lemons, broccoli in your daily diet.
It is often seen that people who are deficient in vitamin C get sick frequently. Since your body does not produce vitamin C on its own, you need to intake vitamin C daily.
Vitamin E has lots of anti-oxidants. It helps your body fight against all those harmful micro-organisms.
Vitamin B6 is a supportive biochemical for the immune system. Foods rich in vitamin B6 are chicken and salmon.
How to increase immunity home remedies
Suppose you want to wonder how to boost immune system naturally and at home. Here are a few things you can do:
Keep yourself hydrated
Everyone says that we should drink plenty of water daily. Water supports the immunity function.
There is fluid name lymph in our circulatory system, which transmits significant immune cells in our body. It is mostly made up of water.
Also, when we workout, we lose so much water due to sweat.
So, it would help if you kept yourself hydrated throughout the day.
You can even have drinks like coconut water, fruit juice to boost your immunity system.
6-8 hours of Sleep
Sleeping late at night or pulling an all-nighter will mess with your immune system. Are you wondering how to boost immune system quickly in this case? It’s simple; have a proper sleeping schedule and don’t compromise on it.
Do not stay awake till 4 am binge-watching your favorite drama. It will harm your body. Try to sleep for at least 6 hours.
Exercise daily or at least 4-5 days a week. You do not need to do a full-on heavy-duty workout but do some simple ones.
Walking is a great exercise. You can even join a yoga class if you have time.
Do 15-20 minutes of any exercise that suits your body.
According to a study, doing a workout does flush out the bacteria from your lungs. Thus, this reduces the possibility of having an airborne disease.
Also, exercise helps your white blood cells move faster, helping your body detect any harmful micro-organisms quickly.
Like a proper diet, workouts also contributes to overall health.
Stress affects immune system
Being emotionally stressed affects your body immensely. Your body and mind are linked. Illnesses like stomach ache and heart palpitation, sometimes happen due to excessive stress.
Stress is something you do not have control over it. You can be happy one moment, suddenly something happens, and you are in stress.
Researchers are investigating if long term stress affects the immune system.
If you are a tea lover like a lot us, then there is good news for you. Tea helps to boost your immune system.
It has this chemical called alkylamines that improves your immune function.
After this fact, we guess tea lovers won’t question “how to boost immune system quickly and easily?” Also, there are a lot of flavors of tea as well.
If you have problems will bloating or stomach ache, have peppermint tea.
Black tea and green tea are loaded with antioxidants, which help in fighting against illness.
Laugh a little
Want to know how to boost immune system quickly and without spending a lot? You should go and watch your favorite comedy show or movie.
A study showed that laughing and being happy can boost your immunity system easily.
Do not smoke
Not only is smoking extremely dangerous for your health, but it also decreases your immune system.
If your goal is to have a better immune system, then do not smoke.
Wash your vegetables and fruits
If you do not wash your vegetables and fruits before cooking or eating them, then start doing it now.
Vegetables and fruits are kept open in grocery stores, so many different kinds of micro-organisms accumulate on top of it.
At least wash them 2-3 times before cooking or eating them.
How to boost immune system quickly during COVID-19
People have been trying to understand how to have a better immune system for years now. Due to the current situation, it has become a necessity.
We all know we need to wear a mask and use hand sanitizer frequently. But here are a few extra things you need to do.
You do not need to do 30-40 minutes of strength training. 7-10 minutes workout is sufficient.
You can download a workout app or go to YouTube for tutorials. You will find a lot of videos for online learning. Try to include them also as your regular exercise patterns. Some easy strength training workouts are squats, push up against the wall, lunges, and sit to stand.
Even though we are inside our house most of these days, not being active can build health problems. Try to keep doing things around the house to stay active. Walk around and clean your things. It would help if you went a mile extra to find chores that keep you engaged.
Meditation has a lot of health benefits. Not only will it help you boost your immunity, but it has other benefits too. Include yoga asana and pranayama in your daily routine. They are a part of meditation and will improve your overall health.
Foods that boost immune system
You should include some foods and drinks in your diet if you want to boost your immunity system.
Lemon, honey with warm water
Having a warm water glass with lemon and honey is an excellent immune booster as the first thing in the morning.
Many people have drunk this mixture and have seen good results. If you want to make it even healthier, you can add turmeric and ginger.
All of these ingredients are high in antioxidants
Lemon has a high value of vitamin C, ginger has antiviral properties, honey is fantastic for boosting immunity, and turmeric has curcumin which also helps the immune function.
A drink mixed with all of these will boost our metabolism and fight against cough and cold.
Yogurt has probiotics that help strengthen the immunity of the body.
According to this research, individuals who consume probiotic has almost 40% less illness like cold or stomach problems.
Yogurt also is loaded with vitamin D, which benefits your immune function.
You can have yogurt as your breakfast or in your evening snacks.
Poultry products are great for the improvement of the immune system.
Chicken and turkey are rich in vitamin B6. It is said that about 100 grams of poultry products like chicken and turkey have almost one-third of your everyday suggested amount of vitamin B-6 intake.
Vitamin B6 produces new red blood cells
When you boil chicken, you will get an extremely healthy stock. It has nutritious value and contains chondroitin and gelatine.
You can always make chicken soup with that or use it in chicken stew. It also has anti-inflammatory properties. This soup also helps to relieve a sore throat.
Elderberries is loaded with nutrients like phosphorus, iron, copper, potassium, vitamin A, vitamin B, and vitamin C. All these are wonderful for the immune system.
They also have antiviral and antibacterial properties and will help against cough and cold.
Sunflower seeds have vitamin B6, vitamin E, phosphorous, and magnesium. These seeds are incredibly high in selenium. Having only 30 grams of sunflower seeds is enough for an adult.
A study, mostly done on animals, has shown that selenium can fight back against viruses like swine flu.
Almonds are potent antioxidants and rich in vitamin E, which will help to improve immunity. They also contain healthy fats, which are needed by the body.
Having 40-50 almonds every day will provide 15-20 mg of vitamin E. It is the quantity recommended by health experts to take daily by adults.
Papaya is packed with vitamin C and is readily available. Medium-sized papaya will double the intake of vitamin C you required daily.
It also helps if you have any digestive issues, as it contains the enzyme papain. Papain also has anti-inflammatory properties.
Overall, it has some other useful minerals like potassium, making it a healthy food for your body.
Garlic is a vegetable that we find in almost every Asian dish in the world. It will not only add flavor to your plate, but it is fantastic for your immune system and general health.
Raw garlic has more nutrient value than its cooked. But if you cannot eat raw garlic, add them to your side dishes every day.
It can also help to lower your blood pressure. However, more research needs to be done.
Garlic has allicin, a sulfur component, which helps to increase immunity.
Age factors to immunity
Our immunity system’s fighting ability decreases as we age. That’s why a lot of diseases happen when people are older and weaker.
Suppose you are an older person and thinking abo how about how to boost immune system quickly and effortlessly. For this, you need to take a few extra steps, unlike younger people.
Virus and bacteria will affect a more senior person more than a younger one generally. Thus, during this pandemic time, older individuals need to be extra cautious.
It is best to include foods that boost immune system and add some supplements as your doctor recommends.
A decrease in immune system is highly infections which has been verified by elder individual’s response to various vaccines.
A study has shown that vaccines for influenza have less effect on individuals above 65 than healthy kids.
Even though the effect is less, it is still necessary to take those vaccines.
It is seen that taking those vaccines have lowered the rate of diseases.
While some older people are healthier than others, many studies have stated they are not the same as younger people. Elders are more likely to get infected quicker than young ones.
Many older people are healthy and have good immunity. But they have been working on their lifestyle for decades. If you are young, you should take care of your health now.
So, to boost your immunity, you need to do things to have a healthy and balanced diet. We hope you are still not confused about “how to boost immune system quickly” or “how to boost immune system naturally.”
Drink plenty of water or have herbal drinks. Try always to maintain your health by eating well. If your diet consists of rich vitamins, minerals, iron, potassium, protein, and zinc, you do not need to worry about your immune system. Finally, don’t forget to exercise at least three times a week and sleep well.