Check out our top handwashing Human growth hormone for OBost Red peppers, defenwes, and broccoli are good choices, Bokst well Boostt ginger, turmeric, and Gluten-free menu. Human growth hormone research suggests vitamin C Boost your bodys defenses be involved in the development and function of white blood cells. Top Immune System Boosters Your immune system is a process of checks and balances that helps fight and protect the body from disease and illness. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. For more information on CDC's web notification policies, see Website Disclaimers.

Boost your bodys defenses -

During the flu season or times of illness, people often seek special foods or vitamin supplements that are believed to boost immunity. Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular examples.

Yet the design of our immune system is complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

On a daily basis, we are constantly exposed to potentially harmful microbes of all sorts. Our immune system, a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases.

It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. Humans possess two types of immunity: innate and adaptive. Innate immunity is a first-line defense from pathogens that try to enter our bodies, achieved through protective barriers.

These barriers include:. Adaptive or acquired immunity is a system that learns to recognize a pathogen. It is regulated by cells and organs in our body like the spleen, thymus, bone marrow, and lymph nodes.

When a foreign substance enters the body, these cells and organs create antibodies and lead to multiplication of immune cells including different types of white blood cells that are specific to that harmful substance and attack and destroy it. Our immune system then adapts by remembering the foreign substance so that if it enters again, these antibodies and cells are even more efficient and quick to destroy it.

Antigens are substances that the body labels as foreign and harmful, which triggers immune cell activity. Allergens are one type of antigen and include grass pollen, dust, food components, or pet hair. Antigens can cause a hyper-reactive response in which too many white cells are released.

For example, an allergy to mold triggers symptoms of wheezing and coughing in a sensitive individual but does not trigger a reaction in other people. When pathogens attack healthy cells and tissue, a type of immune cell called mast cells counterattack and release proteins called histamines, which cause inflammation.

Inflammation may generate pain, swelling, and a release of fluids to help flush out the pathogens. The histamines also send signals to discharge even more white blood cells to fight pathogens.

However, prolonged inflammation can lead to tissue damage and may overwhelm the immune system. Autoimmune disorders like lupus, rheumatoid arthritis, or type 1 diabetes are partly hereditary and cause hypersensitivity in which immune cells attack and destroy healthy cells. Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired.

Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma. Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells.

Certain dietary patterns may better prepare the body for microbial attacks and excess inflammation, but it is unlikely that individual foods offer special protection. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein including the amino acid glutamine.

Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods and lacking in minimally processed foods, can negatively affect a healthy immune system. It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity.

The microbiome is an internal metropolis of trillions of microorganisms or microbes that live in our bodies, mostly in the intestines. It is an area of intense and active research, as scientists are finding that the microbiome plays a key role in immune function.

The gut is a major site of immune activity and the production of antimicrobial proteins. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes.

Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes.

Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.

Animal studies have found that deficiencies in zinc , selenium , iron , copper, folic acid , and vitamins A , B6 , C , D , and E can alter immune responses. You could also consider a probiotic supplement. However, research has found that some probiotic foods and supplements may be unsafe for people with weakened immune systems—including those with chronic health conditions or undergoing chemotherapy.

If you have concerns, check with a healthcare provider before taking probiotics. The body needs zinc to support the immune system, said Dr. Additionally, zinc helps with wound healing. The recommended amount of zinc is 13 milligrams for adult men and 9. Typically, you can get enough zinc from foods like:.

Still, it may help to consider taking a zinc supplement after talking to a healthcare provider, suggested Dr. A healthcare provider may test your blood to see if you aren't getting enough zinc from your diet. Hydration is key to a healthy body and immune system. Water serves several essential functions in the body, including:.

It's also important to drink plenty of fluids when you're ill. Water replenishes the fluid you're losing through your lungs every time you cough and from losses due to sweating. Moderate alcohol consumption doesn't appear to positively affect your immune system.

And some evidence suggests that binge drinking, or more than four drinks in two hours for women and five for men, impairs immunity.

And while there does not seem to be any good data measuring white blood cell levels for smaller amounts of alcohol, it is assumed that even one or two drinks can blunt your immune system response. As for heavy drinking, a study published in in Alcohol Research: Current Reviews found a link between alcohol use disorder and a possible susceptibility to pneumonia.

So, if you're working hard to stay healthy, it's best to avoid or limit alcohol. One study published in in the Journal of Sports and Health Science described the following benefits of moderate to vigorous exercise:.

In contrast, research has found that people with sedentary lifestyles are more likely to get colds or other infectious illnesses. The Centers for Disease Control and Prevention CDC recommends minutes of moderate-intensity aerobic activity weekly.

Or, if you prefer vigorous exercise, the CDC recommends 75 minutes at that intensity. A to minute at-home workout , jump rope or jog-in-place session, or a brisk walk around the neighborhood several times a week are good ways to work some sweat into your schedule. For example, in one study published in in Nature and Science of Sleep , researchers found disrupted sleep caused serious health ramifications, including:.

Also, don't assume you can just catch up on sleep after a night or two of staying up late or tossing and turning. Remember, your body is busy at rest, and it's designed to sleep when the sun goes down. According to the National Sleep Foundation, adults between 18—64 need seven to nine hours of sleep per night.

Also, older adults need seven to eight hours, and children and adolescents require even more sleep. Aim for the right amount for your age group, and be as consistent as possible. Turning in and waking up at roughly the same time every day is healthier than an all-over-the-place sleep schedule.

Unchecked stress, anxiety, worry, and panic pack have many negative health effects. And suppressing the immune system is one of them, said Dr. Prolonged stress also drives up levels of the hormones cortisol and adrenaline.

Eventually, too much of those hormones can inflict damage on the body. You can take small steps to help chill and unwind, including:. Excessive social media usage might increase your stress and anxiety.

Still, screen time watching a movie you love or a binge session of your favorite TV show can help take your mind off things. When it comes to keeping your immune system strong, proper handwashing is one of the most important things.

But if you can't get to soap and water, hand sanitizer is the next best thing. Plain old soap and water are all you need. It's important to scrub up for at least 20 seconds—the length of singing "Happy Birthday" twice. Per the CDC, that's the minimum time needed to significantly reduce the number of microorganisms on your skin.

But no matter how good your handwashing skills are, they won't help prevent infection unless you know when to scrub up. In other words, that includes after using the restroom, sneezing, or coughing. Also, wash your hands before you prepare food, after caring for a sick loved one, treating a wound, or touching any publicly used door handles, knobs, switches, or surfaces, added Dr.

And if your hands are prone to dry skin, the right moisturizer can help. If you don't have access to soap and water, hand sanitizer can help kill most microorganisms. Just be sure to take a peek at the alcohol percentage first. Alcohol is the active ingredient working to kill viruses and bacteria.

You may be unable to avoid viruses and bacteria that spread the common cold and flu entirely. Give Your Immune System a Boost! August 15, Exercise regularly—but also prioritize rest Consistently moving your body can significantly reduce inflammation and help your immune cells regenerate more efficiently.

Practice good sleep hygiene Research has shown a direct correlation between quality sleep and the immune system. Eat more plants and fermented foods The antioxidants found in whole plant foods like fruits, vegetables, nuts and legumes can decrease inflammation by fighting free radicals.

Limit processed foods There is a wealth of reasons to limit processed foods—avoiding added sugars and refined carbs lowers your risk of obesity, heart disease and Type 2 diabetes. Mind your micronutrients Some specific vitamins and nutrients have a significant impact on strengthening immunity.

Vitamin C is perhaps the most well-known immune-boosting supplement. Zinc can also be effective in shortening the duration of the common cold. Vitamin D deficiency is common—especially for people who live in overcast climates. Not getting enough vitamin D can increase the chance of getting sick.

Always check with your healthcare provider before starting a vitamin D supplement.

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