Boost Immunity Naturally
How to Strengthen Immune System Health
Natural immune system boosters include good food, restful sleep, regular exercise, and lowering stress. Learn how to strengthen immune system function, how to improve immune system health and facts about immune system blood testing.
1. Introduction
In this article, you’ll read specific information about how to strengthen immune system health to feel your best. In addition, you will learn about scientific studies on the human immune system and get answers to questions about natural immune system boosters.
For example, one well-researched fact about immune health concerns the benefits of getting enough high-quality sleep. This article links to those studies, answering why sleep is so essential, and also provides tips on how to improve your sleep experience for better immune function.
The human immune system is amazingly complex and keeps us healthy through its myriad functions in our cells, tissues, and organs. [1] We are learning more all the time about how these bodily processes work and vary between individuals and throughout a person’s life.
We know that the body’s immune response works day and night to protect us from foreign bodies and pathogens that cause disease. Given the immune system’s importance in our lives, it’s no wonder so many people seek information about how to have a strong immune system and the best possible health.
First, we’ll look at the three most crucial components of how to boost your immune system naturally. Then, we’ll talk about signs of a healthy immune system, common causes of a weakened one, and how to use blood testing to find out more about your health.
2. How to Boost Immune System Naturally
The three central lifestyle pillars of having a strong and resilient immune system are:
- Consuming high-quality and individually appropriate foods, beverages, and needed supplements [2]
- Getting sufficient high-quality sleep [3]
- Engaging in healthy lifestyle practices like exercising regularly, counteracting stress, and avoiding unhealthy activities like smoking and eating junk food. [4]
Source: Nature Journal (European Journal of Nutrition)
Now let’s go into each of these in-depth.
3. Natural Immune System Boosters: Foods, Herbs, and Supplements
Essentials of a Healthy Diet
Our digestive system is the gateway between the outer environment where we get nutrients for energy and cellular repair and the body’s inner processes that carry out these functions. Because of this, eating a healthy diet is one of the top actions we can take to improve overall health and immune function. [5]
The digestive system collaborates with a large group of healthy gut bacteria to digest foods and release nutrients, making them available for absorption. Maintaining gut health includes eating probiotic foods containing beneficial bacteria to keep the intestinal environment well-stocked with these essential biological workers. [6]
A balanced diet also includes healthy cooking methods, such as steaming, baking, and eating raw foods rather than pan-frying and deep-frying, which are less healthy. In addition, a well-balanced diet includes a variety of sources of protein, essential fats, and plant-based foods, along with adequate water intake.
Many foods are healthy, but some foods are super-foods that deliver an above-average nutrient density along with antioxidants that combat cell-damaging free radicals. [7] By including an abundance of these foods in your diet, you can help boost your immune system and keep your health in top shape.
These foods include:
- Fermented foods like yogurt, sauerkraut, and miso
- Sunflower seeds, almonds, and walnuts
- Garlic
- Leafy greens
- Root vegetables
- Fresh fruits and berries
- Citrus fruits
- Raw honey
- Green tea
- Olive oil
- High-quality protein foods like beans, nuts, meats, eggs, and oily fish like salmon
- Foods high in beta carotene such as sweet potatoes, tomatoes, carrots, and mangoes.
In addition, prepared foods like homemade chicken soup, whole grain bread, and other wholesome dishes prepared with your preferred different cooking methods keep you and your gut microbiome happy and well-fed. These foods are often helpful to the immune system because they contain anti-inflammatory substances, antioxidants, and antihistamine chemicals that boost immune system function. [8]
However, not all of these foods are suitable for every person, and your personal food preferences and tolerances are always the first consideration when choosing what to eat.
5. Probiotics, Gut Health, and Immunity
Researchers from Havard Medical School have discovered that gut microorganisms, called probiotics, play a crucial role in assisting the immune system. [9]
Probiotics are naturally present in certain fermented foods made with live cultures, such as:
- Yogurt
- Kimchi
- Sauerkraut
- Kefir
- Miso
- Pickled foods
In addition to adding to the gut’s probiotics population by eating fermented foods, eating certain high fiber foods aids the bacteria by providing them with an energy source called prebiotic food. This food source keeps their populations high and thriving. [10][11]
Prebiotic foods include:
- Legumes
- Whole grains, especially oats
- Garlic, onions, and leeks
- Asparagus
- Seaweeds
- Artichokes
- Nuts and sunflower seeds
Garlic is a valuable addition to an immune-healthy diet because it contains fiber that benefits probiotic bacteria and anti-inflammatory and antioxidant chemicals. Garlic is also an important source of dietary sulfur, crucial for essential amino acid production. [12]
Fruits and vegetables are high in vitamin C and fiber, and sea vegetables provide iodine and many trace minerals and micronutrients. Sunflower seeds are high in vitamin e, a critical nutrient for immune system health. [13]
A large amount of research supports the conclusion that vitamin C intake is central to boost your immune system health. [14] Eating fresh, high vitamin c content fruits and vegetables is the optimum way of getting this vital nutrient.
In addition, Brazil nuts are an excellent source of selenium, another trace nutrient with an essential role in the immune response. [15]
Olive oil contains antioxidants and healthy fats. Additionally, it is an oil often available as extra-virgin and cold-pressed, unlike many vegetable oils processed with heat that destroys nutrients. [16]
Green tea is filled with anti-oxidant chemicals, and even black tea has some of these beneficial compounds. [17]
In summary, a balanced diet includes frequent consumption of probiotic bacteria in fermented foods along with the prebiotic foods these helpful microorganisms need to survive and thrive.
6. Immune System Supporting Herbs
Research supports that some herbs have impressively potent anti inflammatory properties that support immune health. Among the top anti-inflammatory herbal performers are:
- Ginger root [18]
- Turmeric [19]
- Elderberry [20]
- Echinacea [21]
- Ginseng [22]
Besides having anti-inflammatory effects that are helpful to immune function, these herbs also have valuable culinary qualities, helpful in creating delicious foods and beverages.
Beneficial Supplements for a Healthy Immune System
Eating healthy foods does not always provide all the vitamins, minerals, and other essential nutrients a person needs. In this case, taking high-quality supplements might be the optimum solution. Talking to a healthcare professional is a sensible starting point before starting a supplementation routine with any nutrient.
According to a broad range of investigation of researchers from Cambridge University, the vitamins and minerals most helpful for immune system support are: [23]
- vitamin A
- vitamin C
- vitamin D
- vitamin E
- zinc
- selenium
- folic acid
- Linoleic acid
Foods are always the best source of all nutrients. Still, nutrient needs vary between individuals, and sometimes optimum levels cannot be reached through diet alone, making supplements a beneficial alternative.
Another nutrient found by many recent studies to positively affect the immune system is vitamin D. [24] Many people have low vitamin D levels that might benefit from supplementation.
Excess vitamin C is readily excrete from the body, and vitamin C and zinc can boost your immune system when a cold or flu is first starting. Zinc is a trace mineral with a wide range of supporting evidence for its role in preventing colds and other infectious illnesses. [25] The best dietary sources of zinc are red meat, shellfish, seeds, and legumes.
7. Limiting Processed Foods and Alcohol
Foods containing refined sugars, grains, and alcohol have several adverse effects on the immune system and overall health.
These foods are linked to lower immune system functioning, weight gain, obesity, inflammation, and heart disease and are best avoided for optimum wellness. [26]
8. Adequate Sleep: A Natural Immune System Booster
Numerous research studies have found a relationship between immune system responsiveness and sleep. [27] The sleeping and waking cycle appears to be closely connected to regulating of the body’s cells within the immune system. Sleep deprivation is an increasing problem in modern society, and this research shows that there is a cost to immune health as a result.
In addition, some medical issues such as fibromyalgia, cancer, and major depressive disorders affect how well a person sleeps, which can then take a toll on the immune system, leading to a further decline in health. [28]
Adequate sleep is more than going unconscious for several hours each night. Sleep quality also has a significant effect on feeling rested and rejuvenated and maintaining good health. Sleep quality is closely connected to the brainwave activity of theta and delta brainwaves. Delta waves are associated with deep, dreamless sleep, and theta waves predominantly occur when a person is actively dreaming. [29]
During sleep, numerous metabolic and hormonal processes take place that do not occur when the person is awake. In addition, sleep is essential for the body’s repair of cells and tissues, including those that boost your immune system.
9. Tips for Getting Enough Sleep
To improve your sleep experience, consider these tips:
- Sleeping in a dark room or wearing an eyeshade
- Having a set time for going to bed
- Stopping all electronic screen-time at least one hour before bed
- Turning down room lights for an hour before bedtime
- Taking a hot shower or bath before bed
- Not having a phone, TV, or computer in the bedroom [30]
- Not eating for an hour before bedtime
If good sleep is still elusive, consider talking to a healthcare professional about the issue.
10. Healthy Living is an Immune System Booster
Lifestyle factors are those activities in life that we have control over, and they also have a strong influence on a healthy immune system. [31] Maximizing your healthy living strategies is another critical component of maintaining a healthy immune response.
These lifestyle activities include engaging in regular physical activity, keeping stress levels down, and having a sense of psychological wellbeing from healthy social activity, meaningful work, and enjoyable forms of expression and recreation.
11. Minimize Stress
Stress can be physical or psychological, and both can affect the well-being of immune cell function. High stress levels can suppress the immune response, and chronic release of stress hormones can cause changes in the brain and body, leading to heart disease and other illnesses. [33]
Simple ways to reduce stress include:
- Meditation and mindfulness practices
- Yoga and stretching
- Exercise
- Listening to music or playing an instrument
- Listening to binaural beats
- Journal writing
- Talking to a trusted friend, family member, or counselor
Research indicates that our immune response is also affected by our sense of psychological well-being. Therefore, having positive and supportive social contacts is another natural immune booster. [34]
12. Regular Exercise
Physical activity such as walking, jogging, swimming, and riding a bike produce measurable results in overall health. Finding at least half an hour most days to exercise regularly can have multiple health benefits for immune function and maintaining or achieving a healthy weight. [32]
People who are significantly overweight can improve their health greatly through a consistent weight loss program involving diet and exercise. Even light exercise helps with weight regulation and regeneration of immune cells, and reduces inflammation.
13. How to Know If Your Immune System is Healthy
Our immune system is an intricate balance and interaction between multiple body parts, including immune cells like t cells and white blood cells, the bone marrow, the circulatory system, and organs such as the spleen, lymph nodes, and thymus gland.
When your immune system is not working correctly, you are likely to find your body’s natural defense mechanisms don’t function, resulting in health conditions like the common cold, flu, other infectious diseases, swollen glands, and digestive issues. [35]
In addition, fatigue and low energy levels are common symptoms, along with frequent outbreaks of cold sores, skin conditions, and other autoimmune disorders. If you frequently suffer from these types of health concerns, it can signify compromised immune health.
14. Immune System Function and Aging
The immune response also declines with age for not fully understood reasons, although atrophying of the body’s cells in the thymus gland is one suspected cause.
Another factor might be that bone marrow does not produce stem cells and other immune cells as efficiently as a person gets older. [36] As a result, paying closer attention to keeping your immune system and body healthy becomes more important as you age.
15. Causes of a Weak Immune System
There are many causes of weak immune function and many ways to improve immunity that can help to prevent colds, fight chronic inflammation, and lower the chances of chronic diseases.
Chronic stress, physical and psychological, from illness, disability, or challenging life events is one major cause of weakened immune health. [37]
Other causes of a weak immune system include:
- Poor diet
- Lack of physical activity
- Smoking
- Excess alcohol consumption
- Drug use
- Aging
- Illness
- Genetic factors
The immune system consists of various cells that attack bacteria, viruses, fungi, and other foreign substances that enter the body. Specialized cells then produce antibodies that recognize previously encountered harmful microorganisms when they are encountered again.
These cells include t cells that regulate immune function and also directly destroy infected cells. White blood cells are produced in several organs and then move through the lymphatic and circulatory systems to destroy and remove pathogens. Anything that interferes with these complex and intricate processes can take a toll on the proper functioning of the immune system. [38]
However, the non-specific immune system is activated before the specific immune system. The cells of the innate immune system (first defense line) attack so-called “danger molecules” and pathogens directly. This kind of cell reactivity triggers (chronic) inflammation. For example foods or other dietary factors can cause immune cell reactions – and that is why it is so important to avoid food intolerance.
16. How to Improve Immune System Health with Blood Testing
The Alcat Test is a validated method for investigating a person’s immune reaction to foods, food additives, drug ingredients, herbal supplements, molds, and biogenic amines. This test can be helpful for people who want to fight inflammation using reliable information about what foods, supplements, and other substances might be adversely affecting their health.
The Alcat Test has been validated in double-blinded studies for determining specific dietary recommendations relevant to food intolerances that might help prevent disease. → More information
17. Conclusions about Natural Immune System Boosters
The best ways to boost your immune function are by eating healthy foods that are right for your body, getting sufficient high-quality sleep, and living a healthy lifestyle.
In addition, supplements can fill in the gap if you have health conditions or deficiencies that increase your need for certain nutrients. Alcat blood testing can help determine if certain foods and other substances interfere with your optimum health.
German version of this article: Immunssystem natürlich stärken
Boost Immunity – Popular Test Packages
Food Intolerance Test recommendations to strengthen and unburden the immune system
With the Alcat Test you may avoid pro-inflammatory food reactions and unburden the immune system. A balanced immune system can more effectively defend against viruses and bacteria and it is the basis for reaching health goals such as optimal weight, wellbeing and vitality.
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Fruits:apple, apricot, banana, blackberry, black currant, blueberry, cantaloupe, cherry, cranberry, date, fig, grape, grapefruit, honeydew (melon), kiwi, lemon, lime, mango, nectarine, orange, papaya, peach, pear, pineapple, pomegranate, raspberry, plum, strawberry, watermelon
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Spices/herbs/others:anise seed, basil, bay leaf, black pepper, caraway, cardamom, cayenne pepper, chamomile, chili pepper, cinnamon, coriander, curry, dill, clove, coffee, cumin, garlic, ginger, green tea, jalapeno pepper, kelp, liquorice, mint, mustard, nutmeg, oregano, parsley, rosemary, sage, safflower, saffron, sunflower, tarragon, tea, thyme, turmeric, vanilla
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