How to Improve Immune System Naturally

The immune system keeps us healthy by fighting harmful germs and other foreign bodies. A weak immune system results in the onset of several diseases easily and more frequently.

The importance of the immune system is evident from the fact that the absence of this system (as happens in HIV/AIDS patients) can cause death with minor diseases. A strong immune system not only prevents the commencement of a disease but also assists in the early treatment of the disease (with or without medicine).

Multiple systems work together for a healthy immune system. White blood cells, antibodies, and other proteins and chemicals are important components of the immune system. The lymphatic system (tonsils, thymus, spleen, and lymph nodes) play important role in the formation of various factors necessary for immunity.

Natural Ways to Improve Immune System

There are several natural and common procedures that help us strengthen our immune system. Following these good habits have proved to be exceptionally beneficial and necessary for body’s immune system.

Eat a Well Balanced Diet

Eating a well balanced diet that contains all nutrients is a key to good health. It also plays major role in enhancing immune system in human body. Various scientific studies have proved the effectiveness of several nutrients for healthy immune system. It shows immune system depends on diverse sources of nutrition for proper functioning. Absence or less availability of these important nutrients can negatively affect immune system that will ultimately result in early onset and longstanding of infectious diseases. 

Combination of animal and plant foods is necessary for healthy immune system

It has been proved that Vitamin A ^[1], Vitamin C ^[2], Vitamin D ^[3], Vitamin E ^[4], Zinc ^[5] and several other nutrients play significant role in development and proper functioning of immune system. It is almost impossible to keep the immune system healthy in absence of any of these nutrients. These nutrients are present in range of foods. Therefore, it is important to eat both animal foods (meat, eggs, milk etc.) and plant foods (fruits, vegetables, nuts etc.) in your daily diet. It is the only way to remain healthy and fit. 

Minimize Intake of Junk Food

Eating healthy keeps the body’s immune system work according to requirement. On the other hand, junk food (high fat and sugar and low fiber) can create unnecessary activation of immune system. This unnatural activation of immune system can result in diabetes and arteriosclerosis ^[6]. Therefore, it is necessary for proper functioning of immune system to minimize your intake of junk food.

Avoid High Amount of Omega-3

Omega-3 fatty acids are considered healthy fats that should be part of one’s diet. It was also considered healthy for immune system. But a recent research shows that too much of omega-3 does harm to immune system. In case of an already malfunction immune system, higher doses of omega-3 supplements or fish oil will further deteriorate the problem. This can result in the development of critical conditions including colon cancer ^[7]. Therefore, it is necessary to avoid omega-3 fatty acids in amounts higher than recommended.  

Do Regular Exercise

Like several other benefits, the impact of exercise is also quite positive on body’s immune system. The right type of exercise for immune system is regular moderate exercise. This type of exercise will boost immune system and can protect against upper respiratory tract infections. ^[8] 

Regular exercise enhances immunity and protect against infections

In the past, there was a misconception that strenuous exercise produces negative impact on overall immune system of body. Therefore, it was recommended to avoid lengthy endurance exercises like marathon. But a recent research proves that these strenuous endurance activities are also helpful for immune system ^[9]. Therefore, the only thing important for immune system is to do regular exercise according to your capacity.

Get Adequate Sleep

Getting adequate sleep according to age and physical activity is extremely important for maintaining a healthy immune system. Sleep has been proved important for production and release of cytokines, a protein that plays important role in immune system ^[10]. Nocturnal sleep has also been proved to assist in the functions of several types of white blood cells ^[11].  

Reduce Chronic Stress

Both physical and psychological stress affects immune system in a good or bad way. Short term stress (that last for few minutes to hours) has been proved to be beneficial for immune system as it increases WBC and other components of immune system. On the other hand, chronic stress suppresses the immune system in several ways.

It means we should take chronic stress conditions seriously. Try to avoid long-term stress by doing moderate exercise, meditation and avoid feelings of envy, anger etc.    

Avoid Alcohol

Like several other health issues, alcohol is also a villain in case of immune system. It impacts negatively by suppressing immune system’s natural killer cells and cytokines. Alcoholics are several times more prone to diseases related to immune system including pneumonia, tuberculosis etc. ^[12]

Alcohol suppresses natural killer cells

Quit Smoking

The effects of smoking on respiratory system and other important body functions are well known. It also impacts negatively on immune system as well. Smoking does that in several ways. This include: damaging antibodies in blood stream, destroying Vitamin C and other antioxidants in body and causing autoimmune response in smokers. ^[13]

Wash Hands

There are several ways where you can indirectly assist the immune system. It is by creating fewer problems for this important system. You can protect yourself from several diseases just by washing your hands. It is helpful because it eradicates several disease-causing germs. You should wash your hands with soap and running water before eating, touching your eyes, nose or mouth and after coming from toilet. Washing hands thoroughly can prevent diseases like diarrhea and respiratory illnesses (especially colds). ^[14]

Food Safety

Contaminated foods can easily cause food poisoning. Symptoms of food poisoning include: fever, stomach pain and cramps, nausea, vomiting and diarrhea. In normal circumstances, this situation can get better in few days. But it can prove fatal for people with weak immune system. These people must take precautions and safety measures about their food intake. These precautionary measures include:

• Heating all animal foods (meat and eggs) thoroughly
• Pasteurizing all dairy products
• Using fresh and well-washed fruits and vegetables ^[15]