How to Boost Your Immune System

Literally, you can adopt several methods to strengthen your immune system. These approaches are classified as follows:

1. Lifestyle changes
2. Food selection
3. Dietary supplements
4. Herb
5. essential oil

1. Changing Your Lifestyle

To boost your immune system, you must first change to a healthy lifestyle.

• Exercising regularly
• Reducing Stress
• Improve sleep patterns
• Drink least on Alcohol
• Take personal safety measures

Daily Exercise

Ginger is also known for its ability to treat inflammatory disorders caused by viruses, bacteria, and parasites, as well as inflammation caused by heat, acid, and cigarette smoke.

Thus, it is absolutely clear that ginger can enhance your immune system and should be included in your regular diet.

Vitamin C

Vitamin C, rich foods improve the health of your immune system throughout your body through their antioxidant and anti-inflammatory properties.

An investigation into the immune-enhancing role of vitamin C and zinc, published by the US National Library of Medicine (NIH), found that a plethora of vitamin C along with zinc reduce respiratory infections and shorten the duration of the common cold and fever. Can help with Bronchitis.

The best foods to boost your immune system with vitamin C are… citrus fruits (oranges, lemons, and grapes)… black current… guava… bell peppers (red and green) .. Pineapple … Mango … Honeydew … Parsley, etc.

Beta-carotene

Eating foods rich in beta-carotene is better than taking your immune system as a dietary supplement. Beta-carotene is a great antioxidant. It helps in reducing inflammation and fights oxidative stress.

The biggest sources of beta-carotene are leafy greens and yellow, orange, and red fruits and vegetables, including carrot juice, sweet potato, pumpkin, paprika, apricot, banana, spinach, collard greens, etc.

3. Dietary supplements to strengthen your immune system

You can boost your immune system by eliminating nutritional deficiencies with supplements. Here are three supplements that can help a lot:

• Probiotics
• vitamin D
• Zinc

Probiotics

A probiotic substance or preparation is a living microorganism introduced into the body for its beneficial properties. Probiotics are good bacteria that help you digest nutrients that promote detoxification of your colon and support your immune system.
The human digestive system is where food breaks down and nutrients are absorbed. The intestinal walls act as barriers, controlling those who enter the bloodstream. Small gaps in the intestinal wall allow water and nutrients to pass through, blocking the passage of harmful substances. Intestinal permeability refers to the ease with which substances can pass through the intestinal wall.

When the tight junctions of the intestinal walls become loose, the intestine becomes more permeable, which can allow bacteria and toxins to flow from the intestine into the bloodstream. It is a leaky intestine.

When the gut leaks, bacteria, and toxins that enter the bloodstream can cause inflammation and possibly trigger a response from the immune system. Leaky gut is a major cause of food sensitivity, autoimmune disease, and immune imbalance or weakened immune system.

Thus, the intake of probiotic foods and supplements may be important to solve this problem. In fact, research published in the 2014 Critical Review in Food Science and Nutrition provided detailed information about how probiotics stimulate our immune system

Vitamin D

Deficiency of this vitamin is associated with increased autoimmunity (your immune system attacks your healthy cells and tissues) and increased susceptibility to infection. One way to boost your immune system is to overcome such nutritional deficiencies.

Research published in the Journal of Investigative Medicine in August 2011 showed that vitamin D works to promote protective immunity. Indeed, many studies have associated low levels of vitamin D with increased infection.

For example, a study covering 19,000 participants (published in 2009) at Massachusetts General Hospital stated that individuals with lower levels of vitamin D had more recent upper respiratory tract infections than those with adequate levels They are more likely to report, even after adjusting for the variable. Such as season, age, sex, and so on.

Zinc

These supplements are often sold as over-the-counter remedies for colds and similar ailments. A 2003 study of zinc’s efficacy against the common cold virus stated that it may interfere with the molecular process that leads to the formation of bacteria in the nasal passages.

4. Herbs That Can Strengthen Your Immune System

At least four roots in boosting your immune system can be very effective:

• Elderberry
• Astragalus root
• Ginseng
• Echinacea

Elderberries

large plant flowers and berries and flowers have been used as medicine for thousands of years. Hippocrates, the ‘father of medicine’, used elderberries for many health benefits, including the ability to fight against colds, flu, allergies, and inflammation.
Elderberry has been shown to help treat the symptoms of the common cold and flu caused by viral infections. This suggests that it has the power to boost the immune system.

Indeed, a study published in the Journal of International Medical Research in March – April 2004, a randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections, showed that when using elderberry within the first 48 It is done hours after the onset of symptoms, it reduces the duration of the flu, on average four days before the symptoms are relieved. Also, the use of rescue medication was significantly lower in those receiving elderberry extracts compared to placebo.

Rescue medicine is a medicine that aims to relieve symptoms immediately. Rescue drugs are often used for severe allergies, for asthma, or for migraines … aka quick-acting medication and fast-acting medicine.

Astragalus root

This root has been used as an adaptogen in traditional Chinese medicine for thousands of years. Adaptogen is a natural substance that helps the body adapt to crisis.

In fact, the Astragalus plant has a very long history as an immune booster and disease fighter. Although it has not been studied much, in recent years this member of the legume family is coming under scientific scrutiny.

A review published in the American Journal of Chinese Medicine in 2016, Astragalus Membranes: A Review of Its Protection Against Inflammation and Gastrointestinal Cancer, found that astragalus-based therapies exhibit significant improvement of toxicity induced by drugs such as immunosuppressants and cancer chemotherapeutics. The researchers concluded that astragalus extract has a beneficial effect on the immune system and protects against gastrointestinal inflammation and cancer.

Ginseng

This plant has long been used to stabilize the immune system and increase resistance to disease or infection. Ginseng improves the performance of your immune system by regulating all the various immune cells in your body.

A study published in the Journal of Ginseng Research in October 2012, Ginseng, on ‘Immunity Boost’: The Effects of Panax Ginseng Immune System has shown that the plant contains antimicrobial compounds that protect against bacterial and viral infections.

A study published in the American Journal of Chinese Medicine in 2005, Long-term oral administration of ginseng extracts regulates the humoral immune response and spleen cell functions found that ginseng extracts successfully induce the creation of antigen-specific antibodies when administered orally Does.

Antibodies bind to antigens, such as toxins or viruses, and prevent them from contacting and damaging the normal cells of the body. Because ginseng plays a role in the production of antibodies, it helps your body fight off invading microorganisms or pathogenic antigens.

Echinacea

Native Americans have used this plant for centuries to treat various diseases. Today, it is known as an over-the-counter herbal remedy for the common cold or flu. However, it is also used to treat pain, inflammation, migraine, and other health problems. Both the upper part and roots of the plant are used in tablets, tinctures, extracts, and teas.

Echinacea plants have an impressive variety of active compounds, such as caffeic acid, alkamides, phenolic acid, rosmarinic acid, polyacetylene, and many others. Studies have linked echinacea and their compounds to many health benefits, such as reduced inflammation, better immunity, and lower blood sugar levels. One of the most important of these benefits is its effect when it is used on recurring infections.

Published in Evidence-Based Complementary and Alternative Medicine in 2012, a study into the safety and efficacy of echinacea in preventing the common cold found that its effect was maximized when it was used on recurrent infections, and its preventive effects Were increased when it was used to prevent the common cold.

A critical review of the medicinal properties of echinacea at the University of Wisconsin Medical School, published in Phytomedicine in January 2003, found that echinacea exhibits significant immunomodulatory activities. An immunomodulator is a chemical agent that modulates the immune response or the functioning of the immune system.

Upon reviewing several dozen experiments on human subjects, including some blind randomized trials, the researchers concluded that echinacea has many benefits, including stimulation of the immune system, particularly in the treatment of acute upper respiratory infections.

5. Essential oils to boost your immune system

There are at least two essential oils that can help boost your immune system:

• Myrrh
• Oregano

Myrrh

this resin is one of these The most commonly used essential oil in the world. For thousands of years, myrrh has been used to stop bleeding, clean and heal wounds, and treat hay fever.
A study published in Holistic Nursing Practice in November 2007 found that the antiseptic, antibacterial, and antifungal properties of myrrh strengthen the immune system. Another study published in 2012 found that the increased antimicrobial efficacy of myrrh was enhanced when used against the selection of pathogens in combination with myrrh oil. The researchers expressed their belief that myrrh oil has anti-infection properties and may help boost your immune system.

Oregano

The ancient Greeks and Romans associated this herb with joy and happiness. It is used to make essential oil.

Essential oils are oils that bear the names of the plants from which they are derived. These oils are said to be essential because they are believed to represent the essence of the smell and taste of the particular plant from which they are made.

Oregano oil is an essential oil made from the oregano plant. Research shows that it has antimicrobial, antiviral, and antifungal properties. Compounds in oregano are also powerful antioxidants, anti-inflammatory, anti-diabetic and cancer-suppressing agents.

The risks involved in strengthening your immune system

You should note that some of these immune-boosting herbs, supplements, and essential oils can be extremely effective. Thus, it would be unwise to take them for more than two weeks at a time. And, it is important to take a break in between long sessions.

You should consult your doctor or another healthcare provider whenever you are using natural remedies such as plant-made supplements. Do the same if you are pregnant and using essential oils.