3 Ways to Boost Your Immune System

 The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again.

You can see why we should keep our immune systems healthy and strong.

Here are 9 ways we can do just that:

1. Sleep

Sleep and immunity are closely tied.

In essence, a lack of or poor quality of sleep has been related to a higher risk of illness.

A survey of 164 healthy adults found that those who slept less than 6 hours per night were more likely to catch a cold than those who slept 6 hours or more per night.

Getting enough sleep will help to boost your natural immunity. When you're sick, you can also sleep more to help your body to recover.

Adults can get at least 7 hours of sleep every night, while teenagers need 8–10 hours and younger children and infants require up to 14 hours.

 If you're having trouble sleeping, consider minimizing your screen time for an hour before bedtime, as the blue light produced by your phone, TV, and computer will interfere with your circadian rhythm, or your body's natural wake-sleep cycle.

2. Eat More Plant-based Foods

Whole plant foods such as fruits, vegetables, nuts, seeds, and legumes are high in nutrients and antioxidants, which can help you fight pathogens.

Antioxidants in these foods aid in the reduction of inflammation by combating unstable compounds known as free radicals, which can trigger inflammation when they build up in high concentrations in the body.

Chronic inflammation has been related to a variety of health problems, including heart disease, Alzheimer's disease, and certain cancers.

Meanwhile, the fiber in plant foods feeds your intestinal microbiome, which is your gut's population of beneficial bacteria. A healthy gut microbiota will boost your immunity and prevent pathogens from entering your body through your intestines.

Furthermore, fruits and vegetables are high in vitamin C, which can help to shorten the length of a common cold.

3. Stay Hydrated

While hydration does not always protect you from germs and viruses, it is vital to avoid dehydration for your overall health.

Dehydration can cause headaches and impair your physical ability, concentration, mood, digestion, and heart and kidney function, among other things. These issues will make you more susceptible to illness (25Trusted Source).

To avoid dehydration, drink enough water each day to make your urine pale yellow.