It’s no secret that our immune system is our body’s first line of defense against illnesses and infections. Maintaining a strong immune system is essential to overall health. But did you know that you can help boost your immune system right at home? Here are 12 home remedies backed by science to help boost your immune system.
Home Remedies to Boost Immune System
1. Stay Hydrated:
Staying hydrated is often underlined as an essential health tip, but did you know it can also help boost your immune system?
While hydration may not directly protect you from germs and viruses, it has a profound effect on overall health, which in turn impacts the immune system. Keeping the body properly hydrated helps maintain the function of every system in the body, including the immune system (1).
Water helps in the production of lymph, which carries white blood cells and other immune system cells. Getting enough water also helps prevent dehydration, which can slow down bodily functions and decrease energy levels, making the body more susceptible to illnesses. Moreover, drinking water aids in detoxification by helping the kidneys remove waste products, thus enabling the body to fight off infection more effectively (2).
As such, sipping on water throughout the day is a simple yet effective way to boost your immune system. Keep that water bottle close at hand and remember, when you’re well-hydrated, your immune system is better equipped to battle pathogens and protect your health.
2. Get Enough Sleep:
Sleep is an integral part of our lives, often associated with rest and relaxation. But did you know that getting enough sleep can also help to boost your immune system?
Sleep and the immune system share a strong bond. Various immune functions sync with the sleep-wake cycle, signifying that sleep influences the immune system’s workings (3).
Lack of sleep disrupts this harmony, resulting in an impaired immune system. For instance, sleep deprivation reduces the body’s ability to react to vaccines and makes it more susceptible to infections (4).
Moreover, during sleep, the immune system releases proteins called cytokines. Some of these substances help promote sleep and also combat infection or inflammation, thereby playing a part in strengthening the immune response (5).
Aiming for 7-9 hours of quality sleep per night can aid in maintaining a robust immune system. Thus, consider sleep as a natural booster for your immune system, promoting a state of overall health and well-being.
3. Exercise Regularly:
Exercise is well-known for its myriad benefits on our physical and mental health. One such benefit is its remarkable capacity to boost the immune system.
Regular moderate-intensity exercise contributes to a healthy immune system by promoting good circulation, allowing the cells and substances of the immune system to move through the body freely and do their job efficiently (6).
Moreover, studies suggest that physical activity may help flush bacteria out of the lungs and airways, reducing your chance of getting a cold, flu, or other illness (7).
Exercise also slows down the release of stress hormones, which can protect your immune system from potential harm. Chronic stress can potentially make you more susceptible to illness, but exercise is a significant stress-buster and can, therefore, help in protecting the immune system (8).
Incorporating regular physical activity into your daily routine, be it a brisk walk, a quick jog, or a round of yoga, can boost your immune system, and contribute to overall wellbeing. Remember to consult your doctor before starting a new exercise regimen.
4. Eat More Fruits and Vegetables:
Consuming a variety of fruits and vegetables is a health-conscious choice that does wonders for the body, including helping to boost the immune system.
Fruits and vegetables are packed with antioxidants and essential nutrients that the immune system relies on, such as vitamins C and E, beta-carotene, and zinc (9). For instance, citrus fruits, strawberries, bell peppers, and kiwi are loaded with vitamin C, which enhances the production of white blood cells, critical for fighting infections.
Additionally, fruits and vegetables are rich in fiber, promoting a healthy gut. Given that a substantial part of the immune system is in the gut, a healthy gut can mean a robust immune response (10).
From vibrant berries and oranges to leafy greens and bell peppers, the plethora of fruits and vegetables available provides a natural and delicious way to boost your immune system. Integrating more of these into your meals and snacks can be a practical, enjoyable strategy for enhancing immunity and overall health.
5. Probiotics:
Probiotics, often referred to as ‘good bacteria’, play an essential role in our health, particularly when it comes to boosting our immune system.
These beneficial microorganisms, commonly found in fermented foods and dietary supplements, support a healthy gut. As around 70% of our immune system resides in the gut, maintaining a healthy balance of gut bacteria is key for optimal immunity (11).
Probiotics interact with immune cells, modulating the immune system and enhancing its ability to ward off infections. They’ve been found to reduce the incidence and duration of respiratory infections, which are often a significant challenge to the immune system (12).
Moreover, probiotics can strengthen the gut barrier, preventing harmful pathogens from entering the body, and sparking an immune response (13).
Including probiotics in your diet through yogurt, fermented foods like sauerkraut and kimchi, or supplements, is an excellent strategy to boost your immune system and support overall health. Remember, though, it’s best to consult with a healthcare professional before starting any new supplement regimen.
6. Reduce Stress:
Reducing stress is not just beneficial for our mental well-being, but it also plays a crucial role in helping to boost the immune system.
Chronic stress can wreak havoc on the immune system by releasing a flood of stress hormones like cortisol, which suppresses the effectiveness of the immune system by reducing the number of lymphocytes, the white blood cells that help fight off infection (14).
Stress can also alter the immune response, making you more susceptible to infections and prolonging wound healing time (15).
In contrast, managing stress can help maintain a healthy immune response. Practices like mindfulness, meditation, and yoga have been shown to not only reduce stress levels but also modulate the immune response, thus helping to boost the immune system (16).
Whether it’s taking a few moments for deep breathing, going for a walk, or enjoying a hobby, finding effective ways to manage stress can serve as an essential tool to boost your immune system and improve your overall health.
7. Moderate Alcohol Intake:
While enjoying a glass of wine or a beer can be a pleasant part of our social lives, moderation is crucial when it comes to alcohol and its impact on health, including the immune system.
Excessive alcohol consumption can negatively affect the immune system, making the body more susceptible to infections. Chronic heavy drinking has been linked to a range of health issues including pneumonia, tuberculosis, and a slower recovery from injuries (17).
However, moderate alcohol consumption, defined as up to one drink per day for women and two drinks per day for men, appears to have less harmful effects. Some research even suggests that moderate alcohol consumption might benefit the immune system compared to abstinence, although the mechanisms are not yet fully understood (18).
It’s important to note that these findings don’t suggest drinking alcohol to boost immune health. The best approach is to enjoy alcohol in moderation if at all, and not to start drinking if you don’t already do so. Always consult with a healthcare professional for advice tailored to your personal circumstances.
8. Quit Smoking:
We’re all aware that smoking is detrimental to our health, but its impact extends to the immune system as well. Quitting smoking, on the other hand, can significantly help boost the immune system.
Cigarette smoke contains numerous harmful substances that can impair the immune system’s functionality. It can lead to inflammation, reduced lung function, and makes the body more susceptible to infections, including respiratory infections, and increases the risk of autoimmune diseases (19).
Moreover, smoking can slow down the healing process, as it affects the immune response to injuries and surgeries (20).
By quitting smoking, you allow your body to start repairing the damage caused by these toxins. The benefits of quitting start to take effect almost immediately, and over time, former smokers see their immune system response improve significantly (21).
So, if you’re looking to boost your immune system and improve your overall health, quitting smoking is one of the most impactful decisions you can make. It’s never too late to quit, and there are plenty of resources available to help you on your journey.
9. Maintain a Healthy Weight:
Maintaining a healthy weight is not just beneficial for our heart health or reducing the risk of chronic diseases, but it’s also vital for a robust immune system.
Overweight and obesity are linked to a weakened immune system, making individuals more susceptible to infections, including those caused by bacteria and viruses. This is due, in part, to the chronic low-grade inflammation that’s associated with excessive body weight, which can negatively impact the immune response (22).
Further, obesity can disrupt the balance and function of the immune cells, including T cells and B cells, which are key players in our immune defense (23).
On the contrary, maintaining a healthy weight supports a well-functioning immune system. Regular exercise, a balanced diet, and adequate sleep are key to both weight management and immune health.
Remember, healthy weight varies from person to person, and it’s best to consult with a healthcare professional to understand what a healthy weight is for you. Boosting your immune system is another fantastic reason to take steps towards achieving or maintaining a healthy weight.
10. Get Some Sun:
Sunlight plays a crucial role in our overall health, particularly in helping to boost the immune system.
Our skin produces Vitamin D when exposed to sunlight. This vitamin is not only important for bone health, but it also plays a critical role in our immune system. Vitamin D enhances the pathogen-fighting effects of white blood cells, which are important parts of our immune defense, and decreases inflammation, helping the immune system to function more effectively (24).
Low levels of Vitamin D have been linked with increased susceptibility to infection, disease, and immune-related disorders (25).
However, it’s crucial to balance the benefits of getting some sun with the potential risks of skin damage and skin cancer. Just 10-15 minutes of sunlight on your face and hands most days is often enough to maintain sufficient Vitamin D levels. For those living in less sunny climates or who spend a lot of time indoors, Vitamin D supplements can be an option, though you should consult a healthcare professional first.
Remember, when spending extended time in the sun, it’s important to protect your skin with sunscreen, clothing, and sunglasses. Boost your immune system responsibly by getting a little bit of sunshine each day, but don’t forget to protect your skin.
11. Herbs and Supplements:
Herbs and supplements can be a useful addition to a healthy lifestyle when it comes to boosting the immune system.
Certain herbs like Echinacea, Andrographis, and Astragalus have been traditionally used for their immune-supporting properties. These herbs are believed to increase the production of white blood cells and enhance the body’s response to infections (26).
Additionally, supplements such as Vitamin C, Vitamin D, and Zinc are often used for their immune-boosting potential. Vitamin C and Zinc play a significant role in the health and function of immune cells, while Vitamin D deficiency is linked with increased susceptibility to infection (27).
However, it’s important to note that while herbs and supplements can aid in boosting the immune system, they should not replace a healthy diet and lifestyle. The best approach to boost the immune system involves a balanced diet, regular exercise, adequate sleep, and managing stress levels.
Remember, before starting any new supplement or herbal regimen, it’s crucial to consult a healthcare provider, as some supplements can interact with medications or aren’t suitable for everyone. Boost your immune system wisely by integrating herbs and supplements into a holistic approach to health.
12. Eat Healthy Fats:
Healthy fats play a crucial role in our diet, not just for heart health but also in helping to boost the immune system.
Omega-3 fatty acids, found in foods like salmon, chia seeds, and walnuts, are a type of healthy fat that can reduce inflammation in the body, helping the immune system function better (28).
Meanwhile, monounsaturated fats found in olive oil, avocados, and almonds also support the immune system by providing essential nutrients and decreasing inflammation (29).
Moreover, healthy fats form part of the cell membranes throughout the body, including the cells of the immune system. They help in the production of compounds called eicosanoids, which play a role in the immune response (30).
But remember, while these fats are beneficial, moderation is key as they are also high in calories. Also, balance these healthy fats with other nutrient-rich foods to ensure a well-rounded diet.
So, don’t shy away from healthy fats if you’re trying to boost your immune system. They can be a delicious and important part of a balanced diet.
By incorporating these remedies into your lifestyle, you can help boost your immune system and keep your body ready to fight off infections. Remember, the best way to stay healthy is to lead a balanced lifestyle. Make sure to consult with a healthcare professional before starting any new regimen.
