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  • Writer's picture Sporty Healthy Habit


Your immune system acts like a security team that works around the clock to keep your body safe from viruses, bacteria, and other invaders. When your body detects such intruders, it activates specific cells to fight them. These defense mechanisms are referred to as your immune response.


A strong immune system is required to enable you to live a productive and happy life. Your body must be prepared to fight off any potential threats, whether seasonal or year-round. If you are prone to getting sick frequently or feel run-down on a regular basis, it is crucial that you take steps to strengthen your immune system every day.

In this article, you will learn effective ways to strengthen your immune system and reduce your chances of getting sick frequently.

Why boosting your immunity is important?

The immune system is one of the most important functions in the body. It is divided into innate and adaptive immune responses. The innate immune system is non-specific and present from birth; it responds to general threats by releasing compounds such as cytokines or natural killer cells.

The adaptive immune system, on the other hand, produces antibodies against specific pathogens that can be used later when confronted with the same threat again.

Aside from protecting your body against invaders that cause infectious diseases, a strong immune system can also help you:

  • Avoid fatigue; a low immune system makes your body conserve energy which leads to reduced energy levels.

  • Heal wounds fast; if your immunity is low, your skin will not be able to regenerate, and you won't heal quickly.

  • Avoid gut problems; the gut contains most of your immune system. If your immunity is low, you will develop gut issues that might lead to diarrhea and other gut-related illness.

What are the foods that increase immunity?

In general, you should eat a balanced diet to acquire the necessary nutrients your body needs to protect itself from invaders. However, research shows that there are some foods that are high in key nutrients that your body needs to boost your immunity, and they include;

  • Citrus fruits such as oranges, lemons, and limes

  • All Leafy greens, including kale and spinach

  • Nuts such as hazelnuts, almonds, walnuts, and chestnuts

  • Eggs

  • Dried mushrooms

  • Cod liver oil.

  • Mangoes

  • Sweet potatoes

  • Fish

  • Broccoli

  • Milk

  • Red meats

  • Oysters

  • Sunflower seeds

  • Wheat

  • Legumes such as beans and lentils.

What increases your immunity?

Since your immune system is your body's defense mechanism, it is very important to ensure its proper functioning. Some of the other habits besides eating a healthy diet that can boost your immunity naturally are:

Exercise regularly

Even short physical activities such as a 30-minute walk can stimulate metabolic activity and contribute to antibody production. Exercise can also help you feel a better sense of joy and well-being by releasing endorphins like dopamine in the brain.

Get enough sleep

Sleeping well assists the immune system in synthesizing the proteins required for effective functioning. Also, studies show that getting at least eight hours of sleep every night contributes to better stress management and proper cognitive functioning. To improve your sleep, you should avoid screens and stimulants at least an hour before bedtime to truly relax.

Reduce your stress

Constant stress has been shown to weaken the immune system and make you more susceptible to various infectious diseases. That is why you should make it a priority to manage the stressors in your life. You can try massage to help you relax from time to time. But if you do not have the time and money for spas, you can do a home massage with balls.

Take care of your mental health

Taking care of one's psychological well-being is just as important as regular physical check-ups. If you feel tense, you should try relaxing practices like meditation and yoga, which can help you improve your mental health significantly.

Studies show that five minutes of meditation per day can make a difference. The practice reduces anxiety as well as heart rate and blood pressure. According to a study published in The New York Academy of Sciences, mindfulness meditation may have effects on specific markers of inflammation, cell-mediated immunity, and biological aging.

However, if you need more help, you can see a therapist.

Stay hydrated

Water is necessary for the body's vital functions, including the immune system. As a result, if you want to boost your immunity, you should drink at least two liters of water per day. You can also drink other liquids, such as natural juices and herbal teas, to help you meet this daily goal.

Treat your allergy and infections properly

Colds, flu, and allergies, in general, are low-risk diseases, but they take a toll on our immune systems even when we are healthy, so they should not be ignored. If you are diagnosed with an allergy or an infectious disease, make sure you adhere to your doctor's advice and treat it until it's completely gone.

How can I boost my immunity fast?

Your immune system is composed of many different organs throughout the body. So, improving its efficiency fast is not that simple. But you can try taking supplements like Zinc, Vitamin D, or Selenium. Research shows that Zinc can significantly boost your immune system response within 24 hours. Another way to quickly boost your immunity is to exercise. You can try doing simple workouts at home to help you get started. Also, you can add a massage ball set to your workout routine to enable you to loosen any muscle tension and relax easily. Your exercise massage ball set can include spiky, foam, and peanut types of balls.

Increase Immune System
Increase Immune System


The immune system is our bodies' natural defense mechanism. When compromised, it can make us susceptible to infectious diseases caused by viruses, bacteria, and other foreign bodies. You can boost your immunity by changing your daily habits such as eating whole nutritious foods, exercising regularly, drinking lots of water, and taking care of your mental and physical health. Boosting your immunity takes time, so you should be patient and stay consistent with your healthy habits.

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