Your immune system is your body's defense against microorganisms that can cause a variety of illnesses. If your immune system is compromised by stress, lack of sleep or nutritional deficiencies, you can find yourself unable to enjoy everyday pursuits. Fortunately, there are changes you can make in your diet and lifestyle that can help to increase your immune system's ability to protect your health. Always check with your doctor before making any significant dietary or lifestyle changes.
Step 1
Eat a healthy diet that includes fresh fruits, vegetables, whole grains, lean meats, fish and low-fat or nonfat dairy products. Eating a nutritionally balanced diet can help to boost your immunity. Avoid highly processed foods that contain significant amounts of sugar and saturated fat and be sure to vary the kinds of foods you eat each day to maximize the amount of each nutrient you consume. If you're not sure you're getting enough nutrition from your foods, speak with your doctor about adding a daily vitamin and mineral supplement.
Step 2
Get at least eight hours of sleep every night. Not getting enough sleep can lead to problems concentrating and can decrease the effectiveness of your immune system. Sleep allows your body to replenish its supply of white blood cells, which help fight off infection and disease. Be sure your bedroom is conducive to a good night's sleep, with total darkness and no television or radio noise that might cause sleep disruption. If you need sounds in order to fall asleep, use a white noise machine which provides gentle sounds that don't impair your ability to fall asleep.
Step 3
Consume foods that contain live probiotic cultures such as yogurt and acidophilus milk. Probiotics are live microorganisms that naturally live in your digestive tract and aid in digestion. In addition, Harvard Medical School explains that research appears to support the notion that probiotics can help build immunity. Be sure the products you consume are specifically labeled as containing live active cultures because heat kills probiotic cultures, rendering them ineffective. You can also take probiotic supplements in capsule form, available at your local health food store.
Step 4
Learn how to cope with stress more effectively. You can't avoid stress but you may be able to handle it better. Chronic stress can lead to decreased efficiency of your immune system. If you notice yourself coming down with infections or illnesses at times when you are feeling stressed, you may benefit from interventions such as therapy, relaxation techniques and increased physical activity. All of these techniques can help strengthen your defenses and you'll be less likely to succumb to frequent illnesses.
Step 5
Exercise for at least 30 minutes five days a week. Exercise helps you attain or maintain a healthy weight which can help decrease your risk of preventable illnesses such as cardiovascular disease. While regular exercise has not been directly linked to improved immunity, it is associated with other immune-boosting behaviors. These include healthier eating habits and improved quality of sleep, both of which are known to increase the immune system.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet or lifestyle.
