A healthy immune system can be a pathway to healing from sickness, disease, and chronic health problems. There is a lot of information out there about improving your immune system, so it can be hard to know what really works.
Luckily, there are some proven methods that work as immune system boosters. Our providers at Agents of Healing, serving patients in and around Perrysburg, OH, have compiled a list of three effective ways to boost your immune system.
1. Eat a Nutritious Diet
Diet is often overlooked by those who want to boost their immune system. Without the proper nutrients, your body has a hard time protecting your health. Your immune system thrives off of vitamins, minerals, and healthy foods.
The perfect diet varies from person to person. In general, nutritious diets consist of a balance between fruits, vegetables, lean meats, and grains. Each food group provides unique nutrients that your immune system needs to stay healthy.
Fruit provides healthy doses of vitamin C, a known immune booster. Vitamin C helps your immune system fight against viruses, bacteria, and other health threats. It can be found in citrus fruits like oranges, grapefruits, lemons, and limes.
Fruits also contain antioxidants. Antioxidants fight against free radical damage in your body. Free radicals are harmful molecules that break down healthy cells and tissues, causing poor health. These molecules also contribute to the aging process.
Antioxidants eliminate free radicals and minimize damage to your healthy cells. This allows your immune system to thrive and be more effective at fighting against health threats.
Leafy greens like kale and spinach are considered healthy “superfoods.” Seaweed also contains beneficial nutrients. Greens are very low in calories but contain large amounts of vitamins. These vitamins help your body function properly and can be hard to find in other food sources.
Greens contain essential compounds like vitamin C, vitamin B6, potassium, manganese, and calcium. Leafy greens can easily be added to whole food meals or smoothies. They also pair well with sandwiches, veggies with rice, and protein shakes.
Lean protein is an immune system booster. When choosing sources of protein for your diet, choose low-fat sources. Lean beef, chicken breast, and fish are all great options to add protein to your diet. Legumes are also high in plant protein.
Avoid high-fat meats like restaurant burgers, fried chicken, and bacon. These will build up bad cholesterol in your blood and lower your overall health. Fish contain omega-3 fatty acids that contribute to brain health. They are very lean sources of protein and are generally considered heart-healthy.
Protein is important for your immune system. Many important immune cells rely on proteins to communicate with one another. Don’t skip your protein when building a nutritious plate.
2. Exercise Regularly
Exercise is a wonderful immune booster. Regular physical activity drains lymphatic fluid and rids your body of toxic waste. This helps your immune system stay clear and free to fight against health threats. Exercise has many physical and mental benefits for your overall health.
Healthy, able-bodied adults should aim for around 175 minutes of exercise per week. A mix of aerobic exercise and strength training will balance and boost your overall health. Your immune system thrives when you get regular exercise.
Along with exercise itself, outdoor activities can serve as an immune booster. The sun provides vitamin D, an important nutrient that helps keep your body free of illness. Sun exposure is linked to higher levels of happiness and reduced stress levels. This helps your immune system stay focused on keeping you healthy.
A lot of adults in America are deficient in vitamin D. Supplementing vitamin D can help, but getting it directly from the sun is a lot more efficient. Vitamin D is crucial for fighting off viruses and protecting you during cold and flu season. Outdoor time with exercise is a great immune system booster.
3. Reduce Stress
Although it is much easier said than done, reducing your stress level is an amazing immune system booster. When you experience constant stress, your body fights harder to keep you healthy.
Your immune system assumes the stress is from danger to your health, regardless of the actual source of the stress. Keeping your stress levels low does a great service to your immune system.
Higher levels of stress are linked to inflammation, serious diseases, and poor immune responses. The more stress you feel, the less efficient your immune system becomes. Studies have shown that practicing simple self-care each week can boost your immune system and protect you from illness.
Stress is a normal part of adult life. However, you can take steps to lower your stress levels and keep yourself healthy. Your mental health is closely tied to your physical health, so it makes sense that stress impairs your immune system.
In order to keep your stress levels low, make sure to set aside time for yourself each week. Even just five minutes of mindfulness meditation can improve your ability to cope with stress and feel relaxed. Getting plenty of sleep is also important to reduce stress and keep your immune system functioning properly.
It is impossible to eliminate all sources of stress, but you should prioritize your mental health. Poor mental health can lead to frequent illness, chronic inflammation and pain, abdominal fat gain, and strain on your heart. Protect your immune system by alleviating your stress.
Nutrition Therapy to Boost Your Immune System In Perrysburg, OH
Looking for an immune booster to help you stay healthy? At Agents of Healing, we offer nutrition therapy to improve your quality of life. Proper nutrition can fight against sickness and age-related problems later in life.
Our experienced physicians will guide you through healthy lifestyle practices and nutrition. You can protect your immune system and thrive in life by taking care of your nutrition with help from our physicians. Don’t wait for poor health to catch up to you. Prioritize your immune system health and sign up for our nutrition therapy today!