garlicA strong immunity helps the body to stay healthy and fight off infections all year long. By adopting a better health routine such as proper diet and stress management, it can help to strengthen your immune system’s defense against bacteria, viruses and toxic materials. When it comes to preventing illness, we tend to depend on modern medicine to do all the work. However, there are so many natural ways that have been proven to boost your immune system. Here are the different natural ways to boost your immune system without fear of side effects.

Go for Garlic

Garlic boosts the number of virus-fighting cells in your bloodstream. Viruses cause flu and colds which can be uncomfortable and unhealthy for your body. Garlic might not give you the perfect breath, but in return, it makes your body a powerhouse of healthy cells. Garlic is a good addition to your vegetable list. Cooking tip: Since heat deactivates a key active ingredient in garlic, add it to food just before serving.

Eat Lots of Vegetables and Fruits

fruits vegetables

Vegetables and fruits are loaded with nutrients needed to boost our immune system. Eating a significant amount of fruits and vegetables is the easiest way to keep of sickness and any other immune deficiency. Furthermore, fruits and vegetables contain vitamins and minerals which are essential in our bodies.  According to a study done on older adults, boosting fruit and vegetable intake improved antibody response to the Pneumovax vaccine which protects against Streptococcus pneumonia.

Take in Vitamin D

Maintaining healthy levels of vitamin D is vital for our immune system. Exposing your skin to sunlight is the easiest and most natural way to get Vitamin D. A daily 15-20 minutes’ exposure to sunlight is enough to give you the exposure you need to boost your immunity. Low levels of Vitamin D can lead to the risk of influenza. In a study involving kids, results showed that 1200 IU a day of supplemental vitamin D reduced the risk of influenza.

Do Some Exercises

Staying physically active has so many benefits including boosting your body’s immune system. Moreover, doing some exercise can improve your sleep, strengthen the bones and reduce the risk of heart disease. Also, exercise clears toxins in your body and helps to improve the circulation of white blood cells.

Have Adequate Sleep and Manage stress

Sleep deprivation and stress increase the hormone cortisol, which is known for suppressing immune functioning. For an improved immune system, you require seven to eight hours of sleep a day. Your body and entire immune system need healing which can only be obtained through sleep. Prolonged stress may wear down your immune system and increase its vulnerability to illness. To manage your stress, incorporate relaxing practices like yoga, meditation, and body scan.

Use of Herbs and Supplements

Probiotics found in fermented milk are an excellent example of what you should be taking to boost your immune system and improve your digestive process too. Supplements reduce the incidence of respiratory and gastrointestinal infection. Herbs like Andrographics, astragalus, AHC, and elderberry reduces the duration and severity of your sickness.

Get Some Massage

Massage relaxes us, relieves pain in our muscles, and helps in proper blood flow. Massage increases the white blood cell activity which helps to fight germs and bacteria. Also, massage can help in the production of serotonin, a hormone that aids in relieving stress.

Try Turmeric

Consuming turmeric improves one’s immune response to bacteria and viruses. Turmeric contains curcumin and anti-inflammatory properties. It’s yellow in color and it has a distinct flavor when cooked. Evidence shows that turmeric plays a huge role in preventing cancer, alleviating arthritis pain, and slowing Alzheimer’s.

Proper Diet

Choosing healthy fats such as omega-3 fatty acids, oily fish, flaxseed and krill oil may help increase your body’s production of compounds involved in regulating immunity. Also, ginger can be of great help since it has anti-inflammatory and antioxidative properties. As a general rule, limit your junk food intake and avoid sugary beverages like soda and energy drinks. Instead, drink plenty of water to help fend off infections by flushing them out of your system.


There are certain lifestyle changes that go hand in hand with improved immunity. For example, avoiding smoking, maintaining a healthy weight, avoiding excessive alcohol intake and practicing oral hygiene can help improve your immune system. Plus, it helps to boost your body’s ability to fight off infections. If you are considering using a natural remedy to prevent and treat illnesses, make sure you consult your physician first. Certain health conditions or medication may not mix well with natural medicine.

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