HOW TO BOOST YOUR IMMUNE SYSTEM NATURALLY?

When your immune system is struggling, you certainly know about it. With your defences down, flu, colds, and more serious infections can become a common occurrence. So what can you do to boost your immune system naturally? Thankfully, lots. Studies have proven that these 5 natural supplements, foods and lifestyle hacks help to protect your immune system and ward off those pesky bugs.

Take a daily supplement containing these ingredients

Google immune-boosting supplements and you’ll be faced with a dizzyingly long list of options. Yet while any antioxidant-rich food will help strengthen your immune system, there are some scientifically-backed superfoods that take this protection a step further. The next time you’re looking for a daily immune-strengthening supplement, look out for these ingredients:

- Zinc Citrate – Researchers have long known about the importance of zinc for immunity, but a 2019 human study confirmed its vital role in normal cell function and immune response.
- L-glutamine – This amino acid has been shown to boost immune cell activity in the gut, helping prevent infection and inflammation, as well as soothing the intestinal tissue.
- Vitamin C – trials show that adequate intakes of vitamin C (up to 1 g) can reduce symptoms and shorten the duration of respiratory tract infections including the common cold.
- Echinacea – this herb has been used for hundreds of years as a remedy for colds and flu, and now science has confirmed its immune-boosting properties. As well as being antimicrobial against pathogens like viruses and bacteria, it has been shown to improve the immune system’s resistance against infection.

Add a probiotic to your daily routine

When it comes to immunity, there are lots of points that researchers disagree on, but one thing is clear: taking a good probiotic is one of the best things you can to boost your immune system. This is because they have such far-reaching benefits: they impact epithelial cells, lymphocytes, B-cells and dendritic cells.

Out of the many probiotic strains, four have been touted by researchers for their incredible benefits for the immune system:

1. Bifidobacterium animalis
2. Lactobacillus acidophilu
3. Lactobacillus rhamnosus GG
4. Lactobacillus paracasei

There are a few ways you can use a probiotic to boost immunity. Why not try topping your cereal with live-culture yoghurt, adding sauerkraut or kimchi as a condiment to your dinner, or making your own tasty kombucha? Or if you’re strapped for time, take a daily probiotic supplement with at least 20 billion live cultures.

Take a daily 30-minute walk

Gentle exercise can really help to boost the immune system naturally. As well as reducing stress (a major factor in improving immunity), walking has been shown to increase the number of immune system cells. A 2010 study by researchers at Appalachian State University found that taking a moderately-paced walk for between 30 and 45 minutes daily improved the levels of immunity boosters for several hours after exercise, and had a long-term cumulative effect in protecting against illnesses over time.

Conclusion

Even the healthiest of people get sick every now and then, but by nourishing your body with more of what it loves in the form of food-based supplements, plenty of fresh fruit and veg, and enough rest and relaxation, you can help strengthen your immune system’s defences and ward off illness.