Top 10 Ways to Boost Your Immune System in 24 Hours

➡️ 1. Updated with Vaccine: Having a strong immune system means using the best tool we have to keep from getting sick. Your immune system is already pretty smart, but vaccines make it even smarter. They teach it how to know and fight off certain diseases. It’s a lot safer for your immune system to learn this from a vaccine than from getting sick with these harmful germs.

➡️ 2. Follow a healthy diet: No one nutrient or food can make your immune system stronger by itself. You can help your immune system by eating foods that have a lot of important vitamins and minerals like vitamins A, B6, B12, C, D, and E, and copper, folate, iron, selenium, and zinc. Eating a healthy diet involves having lots of fruits and vegetables, lean proteins, whole grains, and milk products that are either fat-free or low in fat. It also means you should cut down on foods high in saturated fats, cholesterol, salt, and added sugars. The Baker Heart and Diabetes Institute says you can also help your immune system by eating foods with less sugar or no sugar, and not drinking too much alcohol.

➡️ 3. Exercise Habit: Doing exercise every day isn’t just about getting stronger and relaxing — it also plays an important role in staying healthy and keeping your immune system strong. Being active regularly can help you feel good, sleep well, and worry less. When you eat healthy and stay active, it can help you keep your weight in a good place. Doing the right amount of exercise helps you in the long run. For example, being active can help keep you from getting the flu.

➡️ 4. Hydration: Water is a very important thing in your body, like helping your immune system. It’s important because our blood and lymph, which have immune cells, need water to move around our bodies. Even if you’re not working out or sweating, you’re always losing water when you breathe, poop, and pee. To help your immune system, make sure you’re drinking enough water to replace what you lose.

➡️ 5. Healthy Weight: Maintaining weight plays an important role in telling your body how to work. If your Body Mass Index (BMI) is 30 or more, you’re considered obese. This can weaken your immune system and may make vaccines less effective against diseases like the flu, hepatitis B, and tetanus. To keep a healthy weight, try to lower stress, eat nutritious food, get plenty of sleep, and exercise regularly.

➡️ 6. A good amount of Sleep: Research is showing that not getting enough sleep can cause a loss of your body’s immune system and lead to various health problems. Even though you don’t know what’s happening when you sleep, your body is busy with important tasks. To help your immune system fight off sickness, it’s crucial to know how much sleep you need each night and what to do if you’re not sleeping well.

➡️ 7. Less Stress: Whether stress hits you all at once or builds up slowly, it’s crucial to know how it can impact your health. Stress can indirectly affect your immune system by causing problems like sleep issues, unhealthy eating habits, drinking less water, and exercising less. It’s also good to know what activities, like deep breathing, meditation, prayer, or exercise, can help you manage stress.

➡️ 8. No Smoking: Smoking can weaken your body’s ability to fight off illnesses. It raises the risk of problems with your immune system, including conditions like rheumatoid arthritis. There’s no benefit to smoking. It has a lot of harmful effects, including damaging your immune system. So, if you smoke, you’re more likely to catch bacterial and viral infections.

➡️ 9. Outdoor involvement: In winter, a lot of people don’t get enough Vitamin D because they stay indoors to avoid the cold weather. But it’s necessary to get some sunlight for at least 15 minutes each day to soak up the sun’s UVB rays. It’s often called the Sunshine Vitamin because our bodies can produce it when we’re exposed to sunlight. It is a vital nutrient that’s well-known for its benefits to bone health and the immune system. It is important to help your immune system to fight a cold.

➡️ 10. Health matters: To boost your immune system, it’s important first of all to focus on staying healthy. Remember, it’s always better to prevent illness than to treat it. Try to get vaccinated against any diseases, practice good hygiene like washing your hands and preparing food safely, and try to keep your stress levels low. The best way to strengthen your immune system is to protect it from getting sick.