10 Effective Ways To Boost Your Immune System Naturally

Healthy Immune System

Nobody likes catching the latest viral disease or flu. If you easily catch the flu or a seasonal cold, then you might have a weak immune system.

A healthy immune system helps you keep most of these unwanted illnesses away. Besides, it helps you maintain your overall well-being and productivity. Even if you catch any illness, a strong immune system ensures that you recover faster and get back on your routine soon.

With our fast-running schedules, it is easy to overlook healthy habits that support our immune system. With the growing number of working professionals, the general lifestyle has shifted from active and healthy to active and tiresome.

In this blog, we will discover how to boost the immune system naturally through changing lifestyles, implementing a balanced diet, and applying wellness strategies.

Also read: 10 Best Health and Fitness Apps in India

10 Best Ways To Naturally Boost Your Immune System

1. You Must Get Vaccinated On Time

Vaccinating annually helps your body learn how to fight off certain illnesses. Besides, it is safer for your body to learn how to fight these bacteria and viruses through vaccines than through actual sickness.

How To Stay On Top Of Your Vaccination

• Consult with your healthcare provider annually to review your vaccination history.
• Pay attention to public health updates for new or emerging vaccine recommendations.

Quick read: Is Vaccination Covered by Insurance?

2. Maintain a Healthy Weight

A healthy weight protects your body from long-lasting illnesses. Your body mass index directly affects your immune system. An ideal body mass index (BMI) ranges from 18.5 to 24.9. Both higher and lower BMI values can weaken your immune response, making you more susceptible to illnesses. Aim to stay within this healthy range to optimize your body’s defenses.

How To Maintain A Healthy Body Mass Index

• Focus on nutrient-rich foods to fuel your body properly
• Regular exercise helps control weight and boosts overall health
• Stress can impact eating habits and weight, so find effective ways to cope with it
• Learn about the calories and nutrients in your food to make informed choices

3. A 45-minute Exercise Session Everyday is a Must

Regular physical activity helps enhance your immune surveillance.

Here’s how the process works:

• Exercise helps mobilize immune cells from the bone marrow to the bloodstream.
• These cells then go from there into the tissues.
• Here, they can effectively detect and combat infections.

Moderate-intensity exercise is particularly effective at promoting this kind of immune cell distribution and activity.

Workout Tips for Beginners

• Don’t start with the extreme; try moderate-intensity workouts every day
• Try more diversified exercises like Zumba, Yoga, Pilates, etc., throughout the week. This 360-degree workout helps maintain every single part of your body.

Also read: Onsurity x Cult Fit: Enabling Fitness for Working Professionals

4. Hydrate! It Will Solve A Lot of Your Life Problems

Hydration doesn’t just work when your body needs water or fluids to repair. It supports blood and lymph circulation throughout your body. Your blood and lymph carry immune cells across your body. Drinking enough water means your blood and lymph can do their jobs better.

They can:

• Carry immune cells around your body
• Deliver nutrients
• And get rid of the toxins

Quick Hydration Tips

• Drink at least eight glasses of water every day
• Make sure you take hydrating fluids that do not include sugary content.

Related read: Benefits of Drinking Water

5. Do Not Compromise on Sleep

Lack of quality sleep significantly affects the immune system. When you don’t get enough rest, your body produces fewer cytokines, a protein that targets infection and inflammation.

Regular, quality sleep:

• Keeps your immune system in top shape
• Reduces your infection risk
• It helps you recover faster when you do get sick

How to Maintain Your Sleep Schedule

• Stick to a regular bedtime routine and let your body know it’s time to recharge
• Try to get 7-9 hours of good sleep each night

6. Regularize Your Omega-3 Fatty Acids Intake

Omega-3 fatty acids help regulate your immune system’s response. These acids protect your body against autoimmune diseases. They also help your immune cells work better and control inflammation in your body.

You can find these acids in:

• Fish like salmon and sardines
• Flaxseeds
• Walnuts

How to Regularize this Intake

• Mix any of these seeds into your meals.
• You can also mix chia seeds in your water and drink it throughout the day

7. Manage Your Stress Levels

Constantly stressful situations can damage your body more than you think. Too much stress directly affects your immune system, making it difficult to fight off illnesses by promoting inflammation.

When you manage stress effectively:

• Your immune system gets tougher
• Inflammation goes down
• And your immune cells function better

How to Manage Stress

• Figure out what makes you stressed, and try to work on not getting triggered
• Try deep breathing, yoga, or mindfulness to chill out and bring those stress levels down

Suggested read: 10 Ways to Improve Work-Life Balance for Your Employees

8. Take Your Supplement Wisely

Supplements are not a life-long solution for a healthy lifestyle. But it sure can be a sidekick effort. Supplements help you boost immunity naturally only when you use them correctly.

Some of these include:

• Vitamin C
• Vitamin D
• Zinc
• Elderberry
• Echinacea

How to Balance Supplements With Your Food

• Do not take in random supplements without consulting your doctor
• Coordinate your food and supplement intake. Make sure they complement each other

9. Eat More Fermented Foods and Less Added Sugars

Fermented foods are good for your gut health.

This includes foods like:

• Yogurt
• Sauerkraut
• Kimchi
• Kefir

Besides this, eating food with processed sugar can also deprive your immune system of its functions.

Limiting added sugars helps:

• Tackle inflammation and manage your weight
• Lessen the risk of health problems that could weaken your immune system

How to Ensure You Eat More Fermented Foods and Less Sugar

• Keep your sugar intake under 5% of your total daily calories.
• Incorporate fermented foods into daily meals.

Recommended read: 12 Effective Ways To Control Food Cravings

10. Lastly, You Must Eat Healthy

This is the best way to keep your immune system strong. It also helps your other organs function well. Your body absorbs vitamins more effectively from dietary sources than supplements.

Hence, you must ensure that you eat plenty of:

• Vegetables
• Fruits
• Legumes
• Micronutrients
• Whole grains
• Lean proteins
• Healthy fats

How to Incorporate a Healthy Diet

• Have a well-rounded weekly schedule so that you can intake a variety of nutrients at once.
• Opt for whole grains over processed ones.

Also read: 10 High Protein Recipes

Foods to Boost Immunity Naturally

Boosting your immune system naturally is essential for maintaining overall health. Here are some foods that can help enhance your body’s ability to fight off illnesses:

1. Citrus Fruits

Citrus fruits considerably keep your immune system and body strong. This is because they’re loaded with Vitamin C, which increases the number of white blood cells in your body.

These fruits include:

• Oranges
• Grapefruit
• Lemon

2. Green Vegetables

Leafy green vegetables are rich in Vitamin C, beta-carotene, and anti-oxidants. These vitamins and minerals help you enhance your infection-fighting abilities.

Such vegetables include:

• Spinach
• Kale
• Swiss Chard
• Collard Greens
• Mustard Greens
• Romaine Lettuce
• Arugula
• Turnip Greens

3. Nuts and seeds

Nuts and seeds are powerhouse additions to your diet to boost your immune system.

For example:

• Almonds contain vitamin E
• Sunflower seeds contain selenium and vitamin B6
• Chia and flaxseed have omega-3 fatty acids

4. Dairy products

Several dairy products contain probiotics and bacteria that support gut health. These probiotics keep your gut healthy and ready for immune defense. Dairy products are excellent sources of vitamin D and calcium, both of which enhance immune function. 

These products include:

• Yogurt
• Kefir
• Cottage Cheese
• Ricotta Cheese
• Skyr

5. Cruciferous vegetables

Vegetables like broccoli contain vitamins A, C, and E. These are the most potent vegetables that support your immune system. Here’s a list of cruciferous vegetables that are great for supporting the immune system:

• Broccoli
• Cauliflower
• Brussels Sprouts
• Cabbage
• Kale
• Bok Choy
• Arugula
• Collard Greens

Incorporating these nutrient-rich foods into your diet is a fundamental step in improving your immune health. Beyond individual food choices, holistic wellness and fitness platforms play a pivotal role in maximising the effects of these immunity-building efforts.

These platforms offer integrated services that complement dietary measures by promoting overall wellness through:

• Structured fitness programs
• Mental health support
• Regular health monitoring

By engaging with such platforms, individuals and teams can access a comprehensive suite of tools designed to foster a healthier lifestyle.

Also read: How to Maintain Your Mental Health?

Onsurity’s Wellness Plans for Employees

Onsurity is dedicated to offering comprehensive health and wellness benefits for employees. We are known for our customized group health plans, which ensure the medical well-being and overall vitality of teams (and their families).

Onsurity’s wellness plans integrate various essential healthcare services for employees, like:

• Routine check-ups
• Vaccination programs
• Preventative care
• Telehealth services
• Mental health support
• Discounted gym memberships

Onsurity Benefits for Employees

Our health and wellness plans are carefully made to keep teams safe and healthy.

Here’s why numerous companies prefer us:

• Healthcare Access: Your team gets regular in-app health check-ups and free consultations with top doctors

• Flexible Plans: We offer monthly memberships instead of annual contracts, so you pay only for what you use

• Comprehensive Coverage: Our plans include gym memberships, medication discounts, extensive maternity benefits, and basic health checks

• Digital Convenience: Everything from activating your team’s membership to managing their details is handled digitally

• Support When It Matters: Our Good Doctors team offers personalized support during hospitalization, from cashless treatment to reimbursement assistance.

Plan for a Healthier Tomorrow With Onsurity

If you want to live longer, you need a great immune system. Remember, your immune system is your body’s defense against all sorts of illnesses.

If your immune system weakens, your body’s capability to fight diseases naturally diminishes. Make sure you follow the tips and practices we discussed. If you have certain underlying conditions or are taking medication, it is best to contact a doctor before you make drastic changes in your habits.

Let Onsurity handle the rest! Trust us to provide comprehensive health support, tailored wellness programs, and preventive care. It’s our commitment to keep you healthy, safe, and strong.

Get started with Onsurity’s Wellness Plan today!

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