Your immune system is important to the overall health of your body. If it is weak, you run the risk of getting colds and infections easily. But even more important, a weak immune system can make you more susceptible to life-threatening conditions. When it comes to building an immune system naturally, follow some key steps that involve your lifestyle and your dietary patterns.
Step 1
Avoid foods that are high in fat, deep-fried, processed and refined. Instead, choose foods that are nutrient-dense, high in fiber, and have vitamins and minerals. Center your meals around fruits, vegetables, whole grains, lean meats and low-fat dairy.
Step 2
Exercise. Exercise can help reduce your weight and lower your risk for diseases, and it can have a positive impact on your immune system. According to the American College of Sports Medicine, adults should partake in 30 minutes of moderate exercise 5 days a week.
Step 3
Don't be a recluse. According to Barry Bittman M.D., of the Mind-Body Wellness Center in Meadville, Pennsylvania, there is "phenomenal data showing the value of nurturing, social support and camaraderie." Spend time with friends, and hang out with people who are positive and happy.
Step 4
Get enough sleep. Sleep is the time that your body utilizes to repair, rebuild and heal. If you do not get adequate sleep, you open yourself up to a compromised immunity. The Centers for Disease Control recommend that adults get 7 to 9 hours of sleep a night.
Step 5
Watch your bad habits. Smoking is one of the worst things you can do to your immune system. Nicotine is the chemical substance in tobacco that causes free radical damage. Quit smoking, or do not start. Keep your intake of alcohol at 1 to 2 drinks a night, as excessive intake can have an adverse effect on your immunity.
Step 6
Practice good hygiene. When you touch raw meats or are in contact with people who are sick, wash your hands regularly. This can help reduce the chances of picking up bacteria or germs.
Step 7
Take natural supplements and herbs. Various supplements can boost your immunity. Some of these include ginseng, garlic, aloe vera, astragalus and echinacea.
