Boosting immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
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1. Get enough sleep – Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
2. Eat more whole plant foods – the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
3. Eat more healthy fats – Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
4. Eat more fermented foods or take a probiotic supplement – Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. Flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms. Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
5. Engage in moderate exercise – Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
6. Manage your stress levels – Lowering your stress levels through meditation, exercise, and other practices can help keep your immune system functioning properly.
