9 Tips to Strengthen Your Immunity Naturally - Healthline

1. Get enough sleep. Sleep and immunity are closely tied. · 2. Eat more whole plant foods · 3. Eat more healthy fats · 4. Eat more fermented foods ... HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusHealthyHarvestNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeNutritionHealthyEatingMealPrepVitamins&SupplementsLifestyleDietsWeightManagementConditionsProductsNutritionEvidenceBased9WaystoBoostYourBody’sNaturalDefensesBySaVannaShoemaker,MS,RDN,LDonApril1,2020—MedicallyreviewedbyKathyW.Warwick,R.D.,CDE,NutritionAnimportantnoteNosupplement,diet,orlifestylemodification—asidefromphysicaldistancing,alsoknownassocialdistancing,andpracticingproperhygiene⁠—canprotectyoufromdevelopingCOVID-19.Thestrategiesoutlinedbelowmayboostyourimmunehealth,buttheydon’tprotectspecificallyagainstCOVID-19.Ifyouwanttoboostyourimmunehealth,youmaywonderhowtohelpyourbodyfightoffillnesses.Whilebolsteringyourimmunityiseasiersaidthandone,severaldietaryandlifestylechangesmaystrengthenyourbody’snaturaldefensesandhelpyoufightharmfulpathogens,ordisease-causingorganisms.Hereare9tipstostrengthenyourimmunitynaturally.ShareonPinterest1.GetenoughsleepSleepandimmunityarecloselytied.Infact,inadequateorpoorqualitysleepislinkedtoahighersusceptibilitytosickness.Inastudyin164healthyadults,thosewhosleptfewerthan6hourseachnightweremorelikelytocatchacoldthanthosewhoslept6hoursormoreeachnight(1).Gettingadequaterestmaystrengthenyournaturalimmunity.Also,youmaysleepmorewhensicktoallowyourimmunesystemtobetterfighttheillness(2).Adultsshouldaimtoget7ormorehoursofsleepeachnight,whileteensneed8–10hoursandyoungerchildrenandinfantsupto14hours(3).Ifyou’rehavingtroublesleeping,trylimitingscreentimeforanhourbeforebed,asthebluelightemittedfromyourphone,TV,andcomputermaydisruptyourcircadianrhythm,oryourbody’snaturalwake-sleepcycle(4).Othersleephygienetipsincludesleepinginacompletelydarkroomorusingasleepmask,goingtobedatthesametimeeverynight,andexercisingregularly(3).SummaryInadequatesleepmayincreaseyourriskofgettingsick.Mostadultsshouldgetatleast7hoursofsleeppernight.2.EatmorewholeplantfoodsWholeplantfoodslikefruits,vegetables,nuts,seeds,andlegumesarerichinnutrientsandantioxidantsthatmaygiveyouanupperhandagainstharmfulpathogens.Theantioxidantsinthesefoodshelpdecreaseinflammationbycombattingunstablecompoundscalledfreeradicals,whichcancauseinflammationwhentheybuildupinyourbodyinhighlevels(5).Chronicinflammationislinkedtonumeroushealthconditions,includingheartdisease,Alzheimer’s,andcertaincancers.Meanwhile,thefiberinplantfoodsfeedsyourgutmicrobiome,orthecommunityofhealthybacteriainyourgut.Arobustgutmicrobiomecanimproveyourimmunityandhelpkeepharmfulpathogensfromenteringyourbodyviayourdigestivetract(6).Furthermore,fruitsandvegetablesarerichinnutrientslikevitaminC,whichmayreducethedurationofthecommoncold(7).SummarySeveralwholeplantfoodscontainantioxidants,fiber,andvitaminC,allofwhichmayloweryoursusceptibilitytoillness.3.EatmorehealthyfatsHealthyfats,likethosefoundinoliveoilandsalmon,mayboostyourbody’simmuneresponsetopathogensbydecreasinginflammation.Althoughlow-levelinflammationisanormalresponsetostressorinjury,chronicinflammationcansuppressyourimmunesystem(8).Oliveoil,whichishighlyanti-inflammatory,islinkedtoadecreasedriskofchronicdiseaseslikeheartdiseaseandtype2diabetes.Plus,itsanti-inflammatorypropertiesmayhelpyourbodyfightoffharmfuldisease-causingbacteriaandviruses(9,10).Omega-3fattyacids,suchasthoseinsalmonandchiaseeds,fightinflammationaswell(11).SummaryHealthyfatslikeoliveoilandomega-3sarehighlyanti-inflammatory.Sincechronicinflammationcansuppressyourimmunesystem,thesefatsmaynaturallycombatillnesses.4.EatmorefermentedfoodsortakeaprobioticsupplementFermentedfoodsarerichinbeneficialbacteriacalledprobiotics,whichpopulateyourdigestivetract(12).Thesefoodsincludeyogurt,sauerkraut,kimchi,kefir,andnatto.Researchsuggeststhataflourishingnetworkofgutbacteriacanhelpyourimmunecellsdifferentiatebetweennormal,healthycellsandharmfulinvaderorganisms(13).Ina3-monthstudyin126children,thosewhodrankjust2.4ounces(70mL)offermentedmilkdailyhadabout20%fewerchildhoodinfectiousdiseases,comparedwithacontrolgroup(14).Ifyoudon’tregularlyeatfermentedfoods,probioticsupplementsareanotheroption.Ina28-daystudyin152peopleinfectedwithrhinovirus,thosewhosupplementedwithprobioticBifidobacteriumanimalishadastrongerimmuneresponseandlowerlevelsofthevirusintheirnasalmucusthanacontrolgroup(15).SummaryGuthealthandimmunityaredeeplyinterconnected.Fermentedfoodsandprobioticsmaybolsteryourimmunesystembyhelpingitidentifyandtargetharmfulpathogens.5.LimitaddedsugarsEmergingresearchsuggeststhataddedsugarsandrefinedcarbsmaycontributedisproportionatelytooverweightandobesity(16,17).Obesitymaylikewiseincreaseyourriskofgettingsick.Accordingtoanobservationalstudyinaround1,000people,peoplewithobesitywhowereadministeredthefluvaccineweretwiceaslikelytostillgetthefluthanindividualswithoutobesitywhoreceivedthevaccine(18).Curbingyoursugarintakecandecreaseinflammationandaidweightloss,thusreducingyourriskofchronichealthconditionsliketype2diabetesandheartdisease(19,20).Giventhatobesity,type2diabetes,andheartdiseasecanallweakenyourimmunesystem,limitingaddedsugarsisanimportantpartofanimmune-boostingdiet(18,21,22).Youshouldstrivetolimityoursugarintaketolessthan5%ofyourdailycalories.Thisequalsabout2tablespoons(25grams)ofsugarforsomeoneona2,000-caloriediet.SummaryAddedsugarscontributesignificantlytoobesity,type2diabetes,andheartdisease,allofwhichcansuppressyourimmunesystem.Loweringyoursugarintakemaydecreaseinflammationandyourriskoftheseconditions.6.EngageinmoderateexerciseAlthoughprolongedintenseexercisecansuppressyourimmunesystem,moderateexercisecangiveitaboost.Studiesindicatethatevenasinglesessionofmoderateexercisecanboosttheeffectivenessofvaccinesinpeoplewithcompromisedimmunesystems(23).What’smore,regular,moderateexercisemayreduceinflammationandhelpyourimmunecellsregenerateregularly(23).Examplesofmoderateexerciseincludebriskwalking,steadybicycling,jogging,swimming,andlighthiking.Mostpeopleshouldaimforatleast150minutesofmoderateexerciseperweek(24).SummaryModerateexercisecanreduceinflammationandpromotethehealthyturnoverofimmunecells.Jogging,biking,walking,swimming,andhikingaregreatoptions.7.StayhydratedHydrationdoesn’tnecessarilyprotectyoufromgermsandviruses,butpreventingdehydrationisimportanttoyouroverallhealth.Dehydrationcancauseheadachesandhinderyourphysicalperformance,focus,mood,digestion,andheartandkidneyfunction.Thesecomplicationscanincreaseyoursusceptibilitytoillness(25).Topreventdehydration,youshoulddrinkenoughfluiddailytomakeyoururinepaleyellow.Waterisrecommendedbecauseit’sfreeofcalories,additives,andsugar(25).Whileteaandjuicearealsohydrating,it’sbesttolimityourintakeoffruitjuiceandsweetenedteabecauseoftheirhighsugarcontents(26,27).Asageneralguideline,youshoulddrinkwhenyou’rethirstyandstopwhenyou’renolongerthirsty.Youmayneedmorefluidsifyouexerciseintensely,workoutside,orliveinahotclimate(28).It’simportanttonotethatolderadultsbegintolosetheurgetodrink,astheirbodiesdonotsignalthirstadequately.Olderadultsneedtodrinkregularlyeveniftheydonotfeelthirsty.SummaryGiventhatdehydrationcanmakeyoumoresusceptibletoillness,besureyou’redrinkingplentyofwatereachday.8.ManageyourstresslevelsRelievingstressandanxietyiskeytoimmunehealth.Long-termstresspromotesinflammation,aswellasimbalancesinimmunecellfunction(7,9).Inparticular,prolongedpsychologicalstresscansuppresstheimmuneresponseinchildren(29).Activitiesthatmayhelpyoumanageyourstressincludemeditation,exercise,journaling,yoga,andothermindfulnesspractices.Youmayalsobenefitfromseeingalicensedcounselorortherapist,whethervirtuallyorinperson.summaryLoweringyourstresslevelsthroughmeditation,yoga,exercise,andotherpracticescanhelpkeepyourimmunesystemfunctioningproperly.9.SupplementwiselyIt’seasytoturntosupplementsifyouhearclaimsabouttheirabilitytotreatorpreventCOVID-19.However,theseassertionsareunfoundedanduntrue.AccordingtotheNationalInstitutesofHealth(NIH),there’snoevidencetosupporttheuseofanysupplementtopreventortreatCOVID-19(30).However,somestudiesindicatethatthefollowingsupplementsmaystrengthenyourbody’sgeneralimmuneresponse:VitaminC.Accordingtoareviewinover11,000people,taking1,000–2,000mgofvitaminCperdayreducedthedurationofcoldsby8%inadultsand14%inchildren.Yet,supplementingdidnotpreventthecoldtobeginwith(7).VitaminD.VitaminDdeficiencymayincreaseyourchancesofgettingsick,sosupplementingmaycounteractthiseffect.Nonetheless,takingvitaminDwhenyoualreadyhaveadequatelevelsdoesn’tseemtoprovideextrabenefits(31).Zinc.Inareviewin575peoplewiththecommoncold,supplementingwithmorethan75mgofzincperdayreducedthedurationofthecoldby33%(32).Elderberry.Onesmallreviewfoundthatelderberrycouldreducethesymptomsofviralupperrespiratoryinfections,butmoreresearchisneeded(33).Echinacea.Astudyinover700peoplefoundthatthosewhotookechinacearecoveredfromcoldsslightlymorequicklythanthosewhoreceivedaplaceboornotreatment,butthedifferencewasinsignificant(34).Garlic.Ahighquality,12-weekstudyin146peoplefoundthatsupplementingwithgarlicreducedtheincidenceofthecommoncoldbyabout30%.However,moreresearchisneeded(35).Whilethesesupplementsdemonstratedpotentialinthestudiesmentionedabove,thatdoesn’tmeanthey’reeffectiveagainstCOVID-19.Furthermore,supplementsarepronetomislabelingbecausetheyaren’tregulatedbytheFoodandDrugAdministration(FDA).Thus,youshouldonlypurchasesupplementsthathavebeenindependentlytestedbythird-partyorganizationslikeUnitedStatesPharmacopeia(USP),NSFInternational,andConsumerLab.SummaryThoughsomesupplementsmayfightviralinfections,nonehavebeenproventobeeffectiveagainstCOVID-19.Ifyoudecidetosupplement,makesuretopurchaseproductsthathavebeentestedbyathirdparty.ThebottomlineYoucanmakeseverallifestyleanddietarychangestodaytostrengthenyourimmunesystem.Theseincludereducingyoursugarintake,stayinghydrated,workingoutregularly,gettingadequatesleep,andmanagingyourstresslevels.AlthoughnoneofthesesuggestionscanpreventCOVID-19,theymayreinforceyourbody’sdefensesagainstharmfulpathogens.ReadthisarticleinSpanish.LastmedicallyreviewedonApril1,2020FEEDBACK:BySaVannaShoemaker,MS,RDN,LDonApril1,2020—MedicallyreviewedbyKathyW.Warwick,R.D.,CDE,NutritionReadthisnext10MexicanFoodstoTryforBetterHealthByKristaLinares,MPH,RDNWhileyoumayknowhowscrumptiousMexicanfoodcanbe,doyouknowthatitalsohasmanyhealthbenefits?Thisarticlelists10healthyfoodsof…READMOREAmazonFreshReview:Pros,Cons,andHowItComparesByKelliMcGrane,MS,RDAmazonFreshisanonlinegrocerydeliveryservice.Thisarticlereviewsitsprosandcons,howitworks,itsprice,andhowitcompareswithsimilar…READMOREThe15BestFoodSubscriptionBoxestoTryin2022ByRachaelLink,MS,RDFoodsubscriptionboxesareafunandconvenientalternativetogroceryshopping.Seewhichservicesourexpertpickedasthebest.READMORE9oftheBestLowCarbMealDeliveryServicesof2022ByRachaelLink,MS,RDIfyoufollowalowcarbdiet,mealdeliveryservicescanbeagreatoptionwhenyou'reinapinchordon'thavetimetocook.Hereare9ofthetop…READMOREEveryPlateReview2022:WhattoKnowByRachaelLink,MS,RDEveryPlateoffersfreshandaffordablemealkitsthatyoucanmakeathome.ThisarticlereviewsEveryPlate,includinghowitworksandwhoshouldtry…READMOREThe12BestPlant-BasedMealDeliveryServicesof2022ByRachaelLink,MS,RDPlant-baseddietshavesoaredinpopularitylately,especiallyamongpeoplelookingtoimprovetheirhealth,reducetheircarbonfootprint,andadd…READMOREDoWoundsHealFasterinaCaloricSurplus?Youmaywonderwhetheryoushouldeatmorecaloriestohelpyourwoundhealfaster.Here’sanoverviewoftherolethatcaloriesandnutritionplayin…READMORE10ofOurFavoriteHealthyThaiDishes,AccordingtoaDietitianByNovellaLui,RD,MHScManyThaidishesarenutritious,despitestereotypesaboutsomeAsiancuisines.Thisarticlecovers10healthytraditionalThaidishestotry…READMORE