Some people think that immunity is fixed and that there’s nothing that you can do to change it, but that’s completely false. How you live and what you put into your body can have a great impact on your immune system. Things like your age, diet, activity levels, and even the level of stress you experience can affect how well your immune system does its job. This is why you need to know what can affect it negatively and make better life decisions if you want to strengthen it. There are some effective ways to boost your immune system.
Consume Fermented Foods
Fermented foods have been around for centuries and are much more than just delicious. One of the benefits of fermented foods is that they promote the production of good bacteria in the gut. The gut is the seat of the immune system and about 70% of immune cells come from there. So, if you have a healthy gut full of good bacteria, you can expect to see an impact on your ability to fend off disease.
Some of the probiotic foods and drinks you can try are sauerkraut, fermented yogurt, and real authentic kombucha. If you want to get the full benefits of probiotics, it’s recommended that you take them on an empty stomach in the morning or the evening, right before you go to sleep.
Get Enough Sleep
Depriving your body of sleep is one of the worst things you could do for immunity. Your body uses sleep to regulate its processes and repair damage. Sleep also helps the immune system perform its tasks better and use all the body’s energy to fight diseases. This is why you need to get at least 7 hours of sleep per day if you’re an adult. Teens and children should be sleeping for 8 to 10 hours every night at the very least.
Cortisol, the stress hormone, has been shown to deplete the immune system when produced in high quantities over a long period. This is why you need to look at your life and see if you’re dealing with excessive stress.
If you are constantly stressed, then we would suggest that you try meditation. Meditating just 15 minutes per day can greatly reduce your stress levels, so try going with 5 minutes sessions first and add 5 minutes every week. Once you’ve reached 15 minutes, you can go for multiple 15-minute sessions during the day or go for longer sessions if you wish.
Reach A Healthy Weight
You should also know that obesity can affect immune function, so, if you’re severely overweight, you may have to lose a few pounds. Try to change your diet and cut the amount of refined sugar you consume. Go for protein and complex carbs instead.
Perform 30 minutes to one hour of physical activity each day and do a healthy mix of cardio and strength training. Keep tabs on the calories you consume and know what your maintenance level is so you can eat fewer calories per day than you need to. Just a 250 to 500 calorie deficit will be enough if you do everything else right.
These are all proven ways that you can boost your immune system and become healthier overall. We suggest that you follow all of these tips if you want your body to defend itself from diseases as efficiently as possible.