The immune system is your body's first line of defense against disease. A variety of internal and external stressors can compromise your immune system. However, by simply adjusting our food intake and some specific behaviors, we can help to boost it back to viability. A healthy immune system can ward off diseases and even increase the feelings of energy we experience in daily life. Small adjustments can make a big impact on our immune system's functionality.
Step 1
Take your vitamins. While a multivitamin provides a well-rounded base of nutritional supplementation, there are four additional vitamins that are cited by Northwestern Health Sciences University to be especially important for the immune system. Vitamins A, C, D and E are particularly important for immune response and should be taken as an additional supplement for optimum function of the immune system.
Step 2
Eat your fruits and veggies. Leafy, green vegetables and a variety of fruits are rich in antioxidants, which protect cells from the effects of free radicals. Free radicals are produced by environmental exposure to toxins and can weaken your immune system.
Step 3
Get plenty of rest. In order for your immune system to function, it is imperative to get seven to eight hours of a sleep a night. Dr. Nancy Bryan at Rush University Medical Center recommends that if you cannot fall asleep within 20 minutes, you should get up and engage in a quiet activity to help encourage sleep.
Step 4
Exercise, but without over doing it. Physical activity increases the production of bacteria attacking cells. During exercise, the cells that comprise the immune system circulate more quickly through the body, which makes them able to kill more bacteria. Dr. Bryan recommends getting at least 30 minutes of moderate exercise four times a week to boost your immune system. Overexertion will have the reverse effect, so be careful.
Step 5
Reduce stress. Stress is recognized as one of the great damagers to the immune system. High stress leads to excess cortisol production, which leads to immunosuppression, thus increased susceptibility to infections. Additionally, when you are stressed, your body simply does not have the energy needed to maintain and repair your immune system.
Tips and Warnings
- Wash your hands frequently to reduce your exposure to infections, especially in cold and flu season. If you live in a sterile environment, your immune system will become idle, so be sure to allow some exposure to viruses.
- Sometimes the immune system is compromised as a result of a food allergy. If these tips do not work, speak with your physician about allergy testing or an elimination diet.
Things You'll Need
- Multivitamin
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
