How to Boost Your Immune System

How to Bolster Your Immune System

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

You need to get out of your butt to strengthen your immune system and include as much physical exercise in your daily activities as possible.
It is a well-known fact that as we get older, our immune system gets weaker. This is called the immune system, the immune system gradually deteriorates.

A study published in 2018 in Aging Cell, entitled Key Features of Immunoassayance … High levels of physical activity in adulthood revealed that … for adults between 55 and 79 years of age and whether they have an underlying diabetes-like Medical condition or not … Higher levels of physical exercise reduce the rate at which the immune system is dramatically weakened, although exercise does not prevent it from occurring altogether.

Reducing Stress

To boost your health, you need to reduce your stress levels. Chronic stress can suppress your protective immune responses and enhance pathological immune responses.

A study published by the US National Library of Medicine (NIH) in 2014 summarizes the effects of stress on immune function, the various effects of good and bad, short-term and long-term stress on our lives.


You need to make sure that you are getting at least 7 hours of sleep at night. When you are not getting enough sleep, your immune system is not able to function properly.

A study published in Sleep in 2014, Behaviorally Assessed Sleep and Susceptibility to the Common Cold, found that adults who slept less than 6 hours a night were 4 times more likely to have a cold than adults who slept more than 7 hours. Was more.


Alcohol adversely affects the health of your gut, reduces immune function, and makes you more susceptible to infection. In other words, too much alcohol can negatively impact your immune system. To maintain a strong immune system you should limit your intake to a maximum of one or two drinks a week.

Personal protection activities

The best way to protect yourself from any deficiency in your immune system is to do activities that protect you from viruses, bacteria, and fungi … This means:

  • Frequent hand washing
  • Use of hand sanitizer containing at least 60% alcohol
  • Minimize touching your face … eyes, nose, and mouth
  • Coughing or sneezing in your elbow
  • Using disposable tissue that you throw away or (preferably) consume
  • Stay out of the way when sick
  • Seek medical attention as needed

2. Food and beverage options to strengthen your immune system

What you eat and drink can have a profound effect on your immune system. Here are some that have a very positive effect on your immune system:

  • Green tea
  • bone broth
  • ginger
  • Vitamin C rich foods
  • Beta-carotene rich foods

Green Tea

This drink has antioxidant and immunomodulatory properties.
Antioxidants are substances that can protect your cells from free radicals, which may play a role in heart disease, cancer, and other diseases. When your body breaks down food or when you are exposed to tobacco smoke or radiation, free radicals are produced in your body. An immunomodulator is a chemical agent that modulates the immune response or the functioning of the immune system.
Due to these properties, green tea acts as an antifungal and antivirus agent. Thus, it will be helpful if your immune system is compromised. The antioxidants and amino acids present in green tea can help your body fight germs, so drink a big cup of good quality green tea every day.

Bone Broth

Broth made by boiling bones and connective tissue is another excellent drink to help keep your immune system strong. It can be made using cow, chicken, or fish bones.

Bone broth supports your immune function by promoting your gut health and reducing inflammation caused by the leaky gut syndrome. The collagen and amino acids present in it help seal the opening in the lining of the intestine and support its integrity.

Since your gut health plays a major role in the functioning of your immune system, bone broth intake is an excellent booster food for your immune system.


It is believed that the hot effects of ginger help to break down the accumulation of toxins in our organs. Ginger is also known to cleanse the lymphatic system. The lymphatic system helps your body to get rid of toxins, waste, and other unwanted substances. The main work of the lymphatic system is to transport lymph, a liquid that contains white blood cells fighting infection throughout the body.

With its immune-nourishing and anti-inflammatory reactions, ginger root and ginger essential oil can treat a wide range of diseases. In fact, a report, The Anti-Oxidative and Anti-Inflammatory Effects of Ginger were published in the International Journal of Preventive Medicine in April 2013, reviewing current evidence on the effects of ginger as an anti-inflammatory and anti-oxidative agent. Gai and found that ginger has the antimicrobial ability and therefore can help in the treatment of infectious diseases.


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.


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


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.


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


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.


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.


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


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.


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.

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