How to Bolster Your Immune System And Lead A Better Life

How to Bolster Your Immune System And Lead A Better Life

How to Bolster Your Immune System And Lead A Better Life
How to Bolster Your Immune System And Lead A Better Life

Literally, there are many, many ways by which you can strengthen your immune system. These methods can be broadly classified as follows:

Lifestyle changes
Food selection
Dietary supplements
essential oil

1] Lifestyle changes to strengthen your immune system – How to Bolster Your Immune System And Lead A Better Life

To boost your immune system, one of the things you need is to switch to a healthy lifestyle. His vote…

Exercising regularly
edge off
Improve sleep patterns
Cut down
Take personal protective measures

Daily Exercise

You need to get off your butt and include as much physical exercise in your daily activities as much time to strengthen the immune system.

It is a well-known fact that as we grow older, our immune system gets weaker … This is called the gradual deterioration of the immune system.

A study published in Aging Cells in 2018 described the key characteristics of immunokines … very happy with the high levels of physical activity in adulthood … for adults aged 55 to 79 and who have diabetes Whether or not there is an underlying medical condition … High levels of physical exercise reduce the rate at which the immune system becomes dramatically weakened, although exercise does not prevent it from occurring altogether.


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

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


You need to make sure that you are sleeping at least 7 hours a 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 Assigned Sleep and Causes to the Common Cold, found that adults who had less than 6 hours of sleep a night were 4 times more likely to catch a cold than adults who did not. Slept more than 7 hours.


Alcohol adversely affects the health of your gut, reduces immune function and makes you susceptible to infections. 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 against 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
Reduce the touch to your face … eyes, nose and mouth
Cough or sneeze in your elbow
Using disposable tissues that you consume away or (preferably)
Stay out of the way when sick
Medical attention as required

2] Prefer food and beverages to strengthen your immune system

What you eat and drink can have a very strong effect on your immune system. Here are the very positive effects on your immune system:

Green tea
bone broth
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. Free radicals are produced when food breaks down in your body or when you are exposed to tobacco smoke or radiation. 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 in green tea can help your body fight germs… so drink a big cup of good quality green tea every day. I do.

Bone broth

The 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 the health of your gut and reducing the inflammation caused by Leek faction syndrome. Collagen and amino acids in it help seal the opening in the lining of the intestine and support its integrity.

Because 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 warming 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 is a network of tissues and organs that helps rid the body of toxins, waste and other unwanted substances. The primary function of the lymphatic system is to transport lymph, a fluid with white blood cells fighting infection throughout the body.

With their immuno-nutritional and anti-inflammatory reactions, ginger root and ginger essential oil can treat a wide range of diseases. Indeed, Ginger’s anti-oxidative and anti-inflammatory effects, published in April 2013 in the International Journal of Preventive Medicine, reviewed current evidence on the effects of ginger as an anti-inflammatory and anti-oxidative agent and found that ginger has Antimicrobial capacity and therefore may help in the treatment of infectious diseases.

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

Thus, it is quite obvious that ginger can boost your immune system and should be added to your regular diet.

Vitamin C

Foods rich in vitamin C improve the health of your immune system through its 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 can reduce respiratory infections and reduce the duration of the common cold and bouts. Can help 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… Honeymoon… Parsley etc.

Beta-carotene … It is better to increase your immune system than taking foods rich in beta-carotene as a supplement. Beta-carotene is a powerful antioxidant … It reduces 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 potatoes… pumpkin… red bell peppers… apricots… bananas. .. spinach … greens, etc.

3] dietary supplements to strengthen your immune system

You can boost your immune system by addressing nutritional deficiencies with dietary supplements. Here are three supplements that can help immensely:

vitamin D


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 obstructions, which enter the bloodstream. Small gaps in the intestinal wall (aka tight junctions) allow water and nutrients to pass through while preventing the passage of harmful substances. Intestinal permeability refers to how easily substances can pass through the intestinal wall.

When the tight junctions of the intestinal walls become loose, the intestine becomes more permeable, which may allow bacteria and toxins to pass 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. Sensitivity to food, autoimmune diseases and immune imbalances or weakened immune systems are the major cause of intestinal dysfunction.

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

Vitamin D

The deficiency of this vitamin is associated with increased autoimmunity (your immune system attacking your healthy cells and tissues) and increases susceptibility to infection. One way to boost your immune system is to correct nutritional deficiencies.

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

For example, a study in Massachusetts General Hospital covering 19,000 participants (published in 2009) stated that individuals with low levels of vitamin D may report recent upper respiratory tract infections, compared to those with sufficient levels, the variables also occur after adjustment. Such as weather, age, gender, etc.

Zinc – How to Bolster Your Immune System And Lead A Better Life

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

4] Herbs that can strengthen your immune system

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

Astragalus root


Large plant flowers and berries and flowers have been used as medicine for thousands of years. Hippocrates, the ‘father of medicine’, used baledberry for its many health benefits, including its ability to fight against colds, flu, allergies and inflammation.

Alderberry has been shown to be helpful in treating the common cold and flu symptoms that are 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 sandstone extract in the treatment of influenza A and B virus infections, revealed that when the use of bullberry within the first 48 is done. Hours of onset of symptoms, it reduces the duration of the flu, with symptoms relieving on average four days earlier. In addition, the use of rescue medication was significantly lower for those who were receiving buldberry extracts compared to placebo.

Rescue medicine is a quick relief of symptoms. Rescue drugs are often used for severe allergies, for asthma, or for migraines … aka quick-acting medication and fast-acting medication.

Astragalus root

This root has been used in traditional Chinese medicine as an adipogen 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, members of this phallum family have come under scientific scrutiny in recent years.

A review published in the American Journal of Chinese Medicine in 2016, Astragalus Membranus: Inflammation and its Protection Against Gastrointestinal Cancer, found that astragalus-based treatment exhibits significant improvement of drug-induced toxicity such as immunosuppressants and cancer chemotherapeutics. . 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 of the various immune cells in your body.

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

In a 2005 study published in the American Journal of Chinese Medicine, long-term oral administration of ginseng extract regulates humoral response and spleen cell functions, it was found that ginseng extract successfully orally induces the manufacture of anti-antibodies when it is Is placed orally.

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

Echinacea – How to Bolster Your Immune System And Lead A Better Life – How to Bolster Your Immune System And Lead A Better Life

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, migraines and other health problems. Both the upper parts 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, rosmarine acid, polysatalene, and many more. Studies have linked echinacea and their compounds to many health benefits, such as reducing inflammation, improving immunity and lowering blood sugar levels. One of these benefits is the most important when used on recurring infections.

A study on the safety and efficacy of preventing the common cold in Evidence-Based Complimentary and Alternative Medicine, published in 2012, found that its effect is maximized when it was used on recurring infections, and its prevention when used. Effects have increased to prevent the common cold.

A critical review of the pharmacological 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 ophthalmic 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 – How to Bolster Your Immune System And Lead A Better Life

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


Myrrh …

This resin is one of the most used essential oils in the world. For thousands of years, myrrh has been used to stop bleeding, cleanse and heal wounds, and to 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 it was used against the selection of pathogens with frankincense oil. Researchers have expressed confidence that myrrh oil has anti-infective properties and may help boost your immune system.

Oregon … – How to Bolster Your Immune System And Lead A Better Life

The ancient Greeks and Romans associated this herb with joy and happiness. It is used to make an 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 very 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 thyme oil are also powerful antioxidants, anti-inflammatory, anti-diabetic and anti-cancer 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 powerful. Thus, it would be unwise to take them for more than two weeks at a time. And, taking breaks in between long sessions is important.

At any time you are using natural remedies such as plant-made supplements that you should consult with your doctor or other healthcare provider. Do the same if you are pregnant and using essential oils.

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