Building immunity through natural means

Bolstering the immunity is easier said than done though several dietary and lifestyle changes may strengthen your body’s natural defences and help you fight harmful pathogens, or disease-causing organisms.

There are some natural remedies that help to build the body’s immunity without stress as well as routine changes to habit.  It is said that prioritising sleep, staying hydrated and eating nourishing foods are one of the ways to support your immune system and reduce the risk of certain illnesses.

The following steps can help to boost the immune health and help the body fight off illnesses:

Get enough sleep because sleep and immunity are closely tied while inadequate or poor quality sleep is linked to a higher susceptibility to sickness. Getting adequate rest may strengthen natural immunity. Inadequate sleep may increase your risk of getting sick. Most adults should get at least seven hours of sleep per night.

Eat more whole plant foods: Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combating unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.

Eat healthy fats like those found in olive oil and salmon to boost the body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Olive oil, a highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes.

Eat more fermented foods that are rich in beneficial bacteria called probiotic or take a probiotic supplement that are rich in beneficial bacteria called probiotics. These foods include yogurt, sauerkraut, kimchi, kefir, and natto. Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

Limit added sugars as sugars and refined carbs may contribute disproportionately to overweight and obesity. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reduce your risk of severe health conditions like type 2 diabetes and heart disease. Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

Engage in moderate exercise to boost your immune system. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Stay hydrated because preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives and sugar

As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty.