You wake up feeling off. Your head feels fuzzy, and your throat has a tickle in it.
Oh oh… you might be coming down with something.
Wouldn’t it be nice if you never got sick again? Unfortunately, illness and disease is still part of the fallen world we live in. But your body is designed with an incredible system that works together to keep sickness away as much as possible.
This wonderful system is called your immune system.
Made up of a complex arrangement of cells, tissues, organs and other substances (1), this special system acts like an army of good fighting against the evils of disease.
But your immune system ebbs and flows like everything else in the world. And sometimes it needs help staying strong. In this article we’re diving deep into ways you can keep your immune system optimized for your best health.
Signs of a Weak Immune System
If a strong immune system is the goal, a weak one would be the opposite of what you want. This might lead you to wonder, “How do I know if I have a weak immune system?”
It’s a great question to ask. Although we’re all susceptible to getting sick every now and again, signs (2) that you have a weak immune system include:
- Getting sick often
- Wounds that take forever to heal
- Organ or other digestion problems
- You catch colds a lot
- Delayed physical growth
- Rashes or other recurring skin infections
- You’ve developed an autoimmune disease like arthritis or type 1 diabetes
These can all stem from an immune system that is chronically weak.
But it doesn’t have to stay that way. Once you learn about the different ways to optimize your frontline protectors, you’ll be setting yourself up for a life of higher enjoyment and reduced disease.
The Best Ways to Boost Your Immune System
When it comes to health, your journey will look different than someone else’s. Start small, build on what you can, and try not to compare.
That said, here are 10 of the best ways you can boost your immune system today:
Make exercise a regular part of your schedule: Moving your body regularly does more than get your blood pumping and your sweat rolling. It can encourage the production of more immune cells, which can help detect and destroy pathogens sooner (4).
Focus on gut health: It’s true that some bacteria will make you sick, but your body actually hosts billions of beneficial bacteria that are necessary for balancing your body’s immune system (3). Supporting your microbiome by taking probiotics (13) and eating fermented foods can support your immune health.
Practice positivity: It’s amazing how much our mental state can affect our physical state. And while it’s ok to be transparent with your emotions, focusing on the positive can help keep your immune system strong. One study (5) showed that those who practiced positive thinking were less likely to suffer from a heart attack, despite having a family history of artery disease and other risk factors.
Wash your hands often: Good hygiene has been linked to good health, and your immune system is no different. You come into contact with things all day, and it’s easy to touch your mouth for any number of reasons. Washing your hands with soap and warm water can help reduce harmful bacteria from entering your body (14).
Lower your stress levels: Stress comes from internal and external triggers. Life events, personal perceptions, and physical stressors can all have a negative impact on your immune system (7). Learning healthy ways to lower your stress like exercising, staying connected with friends and family, going outside, praying or meditating, and embracing times of boredom can help reduce your chances of getting sick.
Make sleep a priority: Sleep is important anyway, but especially if you want a strong immune system. Scientists have observed that when you sleep, your body is able to reinforce your T cells (8). These cells are responsible for fighting off viruses and other pathogens, making them crucial in the fight to stay healthy. Get better sleep naturally by checking out this powerful herbal blend (11).
Skip the sugar: It’s hard to completely avoid sugar, but research (9) has found that eating foods high in sugar and simple carbohydrates can spike your blood sugar. This in turn reduces your immune system’s ability to fight off disease.
Eat nutrient-dense foods: Not all foods are created equal, and there are some foods that boost your immune system better than others. Eating foods high in Vitamin C, Vitamin A, and fiber can strengthen your cells and fight off disease (12). Some of the best immune-boosting foods include almonds, spinach, red bell peppers, ginger, garlic, yogurt, and citrus fruits.
Include more herbs: In addition to eating foods high in antioxidants, nature provides an array of herbs that can help optimize your immune system. Some of the best are combined into an easy-to-take supplement (10).
Stay hydrated: Drinking enough fluids helps you get rid of toxins in your body. It also helps cushion and carry oxygen to the rest of your body, which helps in all departments including your immune system. If you’re a man, aim to drink at least 3 liters of water per day. If you’re a woman, aim for at least 2 liters of water per day (6). Your needs will vary, especially if you’re active, pregnant, or live in a hot climate. If you’re growing tired of water, consider iced herbal teas like Echinacea or Slippery Elm.
Your immune system is made up of cells, tissues, organs and more to help your body remain strong and vibrant. But like all things in life, it occasionally gets weak.
If you’re always getting sick, have wounds that just won’t heal, or have developed an autoimmune condition, chances are you have a chronically weakened immune system.
And while we all get sick from time to time, there are ways you can support yourself for optimal health. Eating antioxidant-rich foods, staying away from sugar, getting enough sleep, exercising, and keeping stress levels low all work together to help you enjoy your best health.
Herbs go a long way, too. That’s why we’re dedicated to providing the best quality supplements to optimize your immune system, and your overall health.
Do you know someone who could use a boost? Be sure to share this with them today!
References & Disclaimers
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author