There are so many ways to support the immune system, and given our current state of affairs, I thought it would be helpful to put some of my top tips in one spot for you.
It’s good to keep in mind that there’s not a magic bullet when it comes to supporting the immune system. And, while we can take various supplements, if we’re not practicing the fundamentals of healthy living, the potential for getting sick can increase.
So, many of the ideas listed are habits you can incorporate on a daily basis to support your immune system throughout the year.
Here are 20 Ways To Boost Your Immune System
- Get your nutrients: A diet that is rich in vitamin E and vitamin C, zinc, and selenium will help you boost your immunity.
- Cut process food: By cutting the processed food, you reduce the chances of inflammation in the body.
- Get your selenium: Not only is selenium a powerful antioxidant, but it also plays a vital role in our immune system. The daily intake recommendation is 55 micrograms (mcg) of selenium for an adult.
- Eat Brazil nuts: Just one nut can provide up to 96 mcg of selenium, which is already above the daily recommendation of 55 mcg.
- Add fish to your meal: One ounce of tuna can provide around 30 mcg of selenium. Salmon is also an excellent choice; it contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.
- Increase your vitamin E: Vitamin E can help fight any infection in the body since it enhances the immune system. A daily dose of 15 mg a day is what is recommended by the experts, and it is especially important as you age.
- Eat sunflower seeds: One ounce can provide 76% of your daily intake of vitamin E.
- Make a spinach salad: Spinach is a significant source of vitamin C but also contains vitamin E.
- Enhance your vitamin C: Vitamin C is critical to the immune system; the recommendation is 75–90 mg a day.
- Include citrus fruits in your meals: Have a grapefruit for breakfast; it will provide 50% of your daily intake of vitamin C.
- Eat watermelon: It’s an excellent source of potassium (which helps regulate the body functions), vitamin A and vitamin C.
- Choose blueberries: Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains.
- Supplement with Black Elderberry: Black Elderberry is a known supplement that can help fight the symptoms of the cold and flu.
- Step outside and move: Frequent exercise boosts our immunity; it also seems to delay its aging.
- Stay hydrated: Drinking plenty of fluids will help your body flush the toxins like bacteria that could cause sickness.
- Do stretch: The forward fold can help the immune system by bringing blood flow into your sinuses and release the congestion.
- Get enough sleep: People who don’t get enough sleep (7 to 9 hours per night) tend to get sicker.
- Manage your stress: The more stress reduction activities you can bring in your life, the stronger your immune system will become.
- Diffuse lavender oil: Lavender is a powerful oil in which antioxidants help the body protect the cells from toxins.
- Spice up your life: Add turmeric to your dishes. Turmeric can reduce inflammation and interact as a poison for cancer cells.
That’s it— 20 tips and you are well on your way to boost your immune system. Practice this for just two weeks. You will see a tremendous difference in your productivity and your attitude.