Even the healthiest of us get sick every now and then.
But by fine-tuning certain aspects of your health routine and your daily life, such as diet and exercise, you can help support your immune system's defenses.
Your body will be able to adapt better to fight bacteria, viruses, and other pathogens that cause conditions like the common cold and flu.
The immune system is the first line of defense of our body against alien microorganisms.
The stronger your immune system, the less chance you have of you getting sick.
With COVID-19, it has never been more important than right now to keep our immune systems as strong as they can be.
But please keep in mind that no supplement, diet, or lifestyle modification, aside from physical distancing or social distancing, and proper hygiene can protect you from developing COVID-19.
In the article below, we will talk about a few simple but highly effective ways you can naturally strengthen your body's immune system.
Table of Contents
- Get Plenty of Sleep
- Try to Reduce Your Stress
- Upgrade Your Diet
- Drink Enough Water
- Practice Good Hygiene
- Chiropractic Care
Get Plenty of Sleep
Sleep and immunity go hand in hand.
Not getting enough sleep or getting poor sleep is linked to a higher susceptibility to sickness.
A study of 164 healthy adults found that those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more.
Therefore, it is highly likely that getting adequate rest may strengthen your natural immunity. A
Sleeping more when you're sick will allow your immune system to better fight your illness.
Most adults should aim to get seven or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
If you're having trouble sleeping, there are a few things you can try.
First, try limiting screen time for an hour before bed, as the blue light emitted from your devices may disrupt your circadian rhythm.
Other things you can try are sleeping in a completely dark room or using a sleep mask, going to bed at the same time and waking up at the same time every day, and exercising regularly.
Try To Reduce Your Stress
This is probably easier said than done.
However, chronic stress suppresses the immune response of the body by releasing the hormone cortisol.
Cortisol interferes with our T-cells, which is a specific white blood cell, to reproduce and receive signals from the body.
Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens.
Easy ways to keep your stress in check are by practicing yoga, and meditation, or by adding deep breathing exercises into your routine.
Upgrade Your Diet
A diet rich in antioxidants is essential to supporting your immune system.
Antioxidants are abundant in many fruits and vegetables and combat free radicals.
Free radicals are chemical byproducts known to damage DNA and suppress the immune system.
Choosing healthy fats like omega-3 fatty acids available in oily fish, flaxseed, and krill oil, and over saturated fats found in meat and dairy products, is generally recommended by health authorities.
It may also help increase your body's production of compounds involved in regulating immunity.
For an additional immune boost, try adding garlic and ginger to your meals regularly.
Drink Enough Water
Hydration doesn't directly protect you from germs and viruses, but avoiding dehydration is essential to your overall health.
Dehydration is known to cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function.
All of those complications can increase your susceptibility to illness.
To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow.
A general rule of thumb is to drink half of your body weight in ounces. So, a man that weighs 200lbs should drink 100 ounces of water a day.
You may need more fluids if you exercise intensely, work outside, or live in a hot climate.
While tea and juice are also hydrating, it's best to limit your intake of fruit juice and sweetened tea because of the high sugar content.
The good news is that we don't need to turn into gym rats to get the benefits of regular exercise.
Regular moderate-intensity exercise presents several benefits to the immune system.
A study from a 2019 study shows that moderate exercise mobilizes immune system cells, helping the body defend itself against pathogens and cancer cell growth.
People that regularly engage in moderate exercise have fewer illnesses and less systemic inflammation.
Practice Good Hygiene
The simple act of keeping your hands clean is one of the best ways to ward off illness, according to the CDC.
Be sure to wash your hands for 20 seconds using warm water and soap before preparing food or eating, as well as after coughing, sneezing, using the bathroom, or touching public surfaces.
You should also avoid touching your face as much as possible and carry around hand sanitizer if you can't wash your hands as much as you'd like.
Chiropractic adjustments reduce interference to the nervous system, giving it the ability to perform optimally.
Our nervous system controls all functions of the body, including the immune system.
That means chiropractic care can have a positive effect on immune function.
One reason many people are stuck in the sympathetic or stress modes of their nervous system is because of misalignments in the spine.
Chiropractors believe that spinal misalignments are associated with exaggerated sympathetic activity.
By correcting these, we can restore the body towards a healthy resting tone, giving your body the ability to fight off viruses and illness successfully.
If you would like to speak to a chiropractor about boosting your immune system, contact the team at Arrowhead Clinic.
Their chiropractors will perform a physical exam and go over your medical history to design a treatment plan just for you.
They can also give you advice on the other ways to naturally strengthen your immune system.
To contact the Arrowhead Clinic, click the button below for your free consultation.