12 Simple Habits to Naturally Boost Your Immune System
What you eat, your attitude, and the amount of exercise you get can all play a role in strengthening your immune system and preventing illness.
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Have a giggle
Laughter is one trick for how to boost your immune system, along with your mood. It raises levels of antibodies in the blood and those of the white blood cells that attack and kill bacteria and viruses. It also increases the number of antibodies in the mucus made in the nose and respiratory passages, the entry points for many germs. (This is what your mucus can reveal about your health.)
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Sing your way healthy
A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies and boost the immune system. If group singing isn’t for you, belt out your favourite tunes in the shower—even just listening to music has some great health benefits overall.
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Choose friendly fats
Some fats are essential for building cells and for the production of prostaglandins, hormone-like compounds that help to regulate the immune system’s response to infection, such as the way it reacts by making white blood cells that combat invaders. Italian athletes on very low-fat diets were found to be significantly short of these cells. The secret for how to boost your immune system? Choose your fats with care. Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria. And avoid trans fats, manufactured fats labeled as “hydrogenated” or “partially hydrogenated.” Often found in processed foods and baked goods, they can interfere with the immune system. These are the healthiest high-fat foods you should be eating.
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Stay away from sugar
Just 10 teaspoons of sugar—the amount in two 12-ounce cans of soda or carbonated lemonade—impairs the ability of white blood cells to deactivate or kill bacteria. Opt instead for a natural sweetener, such as one made from the stevia plant to boost the immune system. Try to limit calorie-free alternatives such as aspartame. Here are 25 more ways sugar is making you sick.
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Feast on fish
Oily fish such as sardines, herring, and mackerel contain protein—essential for building the cells that boost your immune system—and the fatty acids called omega-3s, which regulate immune system function. When the body is attacked, acute inflammation is the body’s first response. But omega-3s lower the production of inflammatory compounds and increase the production of anti-inflammatory ones, thus aiding recovery and even suppressing the growth of cancer cells. In clinical trials, omega-3s have also been found to activate parts of the immune system that switch off the activities of attack cells once their job is done. Use this easy chart to find out which fish have the most omega-3s.
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Make room for mushrooms
The rare reishi mushroom has been valued in the Far East for more than 2,000 years. Experts now know that this fungus stimulates the production of T-cells—white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. And it promotes sleep and reduces stress by suppressing the production of the stimulant hormone adrenaline. Check out more stress management tips from the pros.
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Eat more citrus
Vitamin C, found in high concentrations in oranges, lemons, limes, and grapefruit, boosts the activity of phagocytes (cells that engulf and digest bacteria) in the blood. The body can’t store vitamin C, so you need to consume some every day to boost your immune system. It’s just one of 13 essential vitamins your body needs to stay healthy.
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Another great way for how to boost your immune system? Get moving. Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Research shows that people who exercise moderately on five or six days a week have half as many colds and sore throats as people who don’t. Need more motivation? Find out what happens to your body when you start walking 10,000 steps a day.
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But get rest too
Moderation is key. If you work out intensively for 90 minutes, production of germ-fighting cells called macrophages dips temporarily, increasing the risk of infection. So always include plenty of recovery days in your training schedule to preserve immune system health.
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Toughen up with almonds
To help ward off viral infections, make 3 ounces of almonds part of your daily diet—but keep the skins on. Italian researchers studying the herpes viruses that cause cold sores have found that a chemical in almond skins improves the ability of white blood cells to detect viruses; they found that the chemical could also help prevent a virus from spreading throughout the body. Add a handful of almonds to your morning cereal or oatmeal to boost your immune system and keep viruses at bay.
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Don’t let yourself freeze
Mom was right: You’re more likely to catch an infection if you—especially your extremities—are cold. In one study, 90 people kept their feet in a bowl of cold water for 20 minutes and the same number put their feet in an empty container for a similar length of time. Five days later, 20 per cent of people with chilled feet had developed colds compared with 9 per cent of those whose feet stayed warm. Having cold extremities seems to reduce the supply of white blood cells, the immune system’s first line of defense against invaders. Here are 12 more surprising ways your body deals with cold weather.
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Resist infection with veggies
Garlic and onions in soup, stews, and other dishes are both sources of potent antiviral substances that can boost your resistance to infection. Plenty of other vegetables can add to your infection-fighting armoury, including carrots and sweet potatoes. They are rich in beta carotene, which has an anti-inflammatory action and raises the rate at which white blood cells are produced. (Here are 16 more foods that fight inflammation.) Other powerful allies include chile peppers, which thin nasal mucus; shiitake mushrooms, which aid white blood cell production; and ginger, which counteracts inflammation. Now that you know how to boost your immune system, find out 10 germ-spreading habits to avoid.