9 Ways to Boost Your Immunity/Natural Defence

1. Get enough sleep

Sleep and immunity are closely tied.

In fact, inadequate or poor-quality sleep is linked to a higher susceptibility to sickness.

2. 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.

3. Eat more healthy fats

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.

4. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.

These foods include yogurt, sauerkraut, kimchi, kefir, and natto.

5. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.

Obesity may likewise increase your risk of getting sick.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.

7. Stay hydrated/Drink water

Hydration doesn’t necessarily protect you from germs and viruses, but 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. These complications can increase your susceptibility to illness.

8. Manage your stress levels

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function

9. Supplement wisely

Some studies indicate that the following supplements may strengthen your body’s general immune response: Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, Garlic.