Drink more water!

Drinking plenty of water is the most well-known and effective strategy to boost your immune system and overall health. Sufficient hydration ensures that blood is oxygenated, toxins are flushed, and vital organs and muscles function correctly.

Vitamin C

It’s essential to supplement a diet with vitamin C since the body cannot produce it. Vitamin C is found in fruits and vegetables (oranges, broccoli, strawberries, bell pepper) as well as supplements. It has been proven to fight chronic disorders in addition to fighting infections.

Vitamin D 

Vitamin D (unlike C) is produced by the body when exposed to sunlight, but it can also be obtained through supplements and food sources, though it can be difficult to get enough just from them. Vitamin D aids in the reduction of the spread of viruses and germs.

Incorporate zinc

In cellular repair and growth, as well as immune strength, this mineral functions similarly to vitamin C. Zinc, which can be found in meat, seeds, nuts, and whole grains, improves your body’s ability to fight infection.

Eat plenty of onions and garlic

Besides being a delicious addition to every dish, garlic and onions help fight colds and toxins, as well as  bacteria and infection. It is most effective in its raw form.

Antiviral Herbs

Antiviral and antibacterial herbs can be made into healthy and tasty teas. Add Ginger, Dandelion, Peppermint Rosemary to your list.

Exercise

In addition to increasing mood and reducing stress, regular exercise is important for immunological health. The CDC recommends at least 150 minutes of moderate-intensity exercise and two days of strength training each week to reduce the risk of chronic disease.

Enjoy the sauna

Short-term exposure to extremely hot, dry weather boosts your immune system naturally. When it comes to the benefits of “environmental conditioning” or forcing your body to acclimate to extreme heat or cold, the sauna is your best friend.

Get enough sleep

Not getting enough sleep raises the risk of sickness and impairs the body’s ability to recuperate.  To keep your immune system in prime shape, get the recommended amount of sleep (seven to ten hours).

Stop ignoring stress

Chronic stress has the same negative impact on the body as sleep deprivation. While reducing and regulating it may be particularly challenging at the moment, it is critical to focus on it with the same intensity as food and sleep in order to avoid weakening your immune response.

Take probiotics

Probiotics are vital for keeping the gut biome and bacteria in balance as well as providing other health benefits.  They can be found in fermented dairy and food.

Antioxidant-rich foods

Fruits and vegetables are loaded with antioxidants and they have a number of health benefits. Favor fruits and veggies in colors like yellow, orange, red, blue and purple when incorporating antioxidants.

Avoid nicotine and smoking

Nicotine in cigarette smoke and e-cigarettes suppresses the immune system. Inflammation, increased cortisol, and impaired immune response are all negative impacts of smoking.

Drink alcohol in moderation

Alcohol alters the microbiome, causing bacterial imbalance and inflammation, which can lead to liver damage. When you drink excessively, you actually make your body work harder, forcing it to focus its response on detoxification at the expense of immune system function. 

Wash your hands frequently

Handwashing thoroughly with soap and water provides an immediate barrier to the spread of bacteria and viruses. Influenza and gastrointestinal infections are two examples of diseases spread by contaminated hands.

Spice up your meals.

Load up on ginger, turmeric, cinnamon, thyme and cayenne pepper. Not only will they add considerably more flavor to your food and help with digestion, but they also have antifungal and antiviral properties.

Get fresh air

Indoor air, germs included, gets cycled through air vents, so outdoor air is cleaner. Even opening the windows help circulate fresh air within your environment and give your immune system a slight rest.

Create a barrier.

Simply use gloves to avoid direct contact with germ-infested surfaces. Also, be aware of where you place your hands. Hands should have as little contact with communal surfaces as possible.

Supportive Supplements

Supplements, in addition to a healthy diet, are frequently recommended as additional immune system and overall well-being support.

Treat Your Body Right

Being generous with self-care will not only help you keep your mental health in check, but will also benefit your immune system.