Top Tips on How to Boost Your Immune System the Healthy Way

How to Power-up Your Immune System

Did you know that beneficial bacteria reside in the lining of your intestines? And that they communicate with the immune system present there (called gut-associated lymphoid tissue, GALT)? This is the reason you should take care of your intestines. They do more than just digest and absorb the food you eat. You can help them by keeping yourself hydrated with plenty of water (not alcohol) and by eating whole foods. Supplement with a good probiotic and add fermented foods to your diet. All these tips aim to increase the population of beneficial bacteria against the harmful ones.

70 to 80 % of the total number of immune cells in your body are in your digestive tract. Why?
Just remember how long and extensive your digestive tract is. It’s around 9 metres (30 feet) in total length when stretched from end to end! That’s a long stretch of direct communication with the outside world. Your body must keep it guarded with plenty of immune cells along the entire length of its borders. Indeed, it’s a robust border patrol system.
Grab some proper shut-eye. And we mean at least 7 to 8 hours per night to help your body recuperate and repair itself from daily exposure to the environment. Avoid screen time on your cell phone, tablet, or TV 30 to 60 minutes before your bedtime. The light-emitting from the screens of these devices tricks your brain to think that it’s still daytime, so it’s harder for you to fall asleep. Also, don’t eat a heavy meal, especially one filled with fat right before bedtime. Give your digestive system at least 2 to 3 hours before you crash on your bed. Do some light walking around the house or neighbourhood to speed up digestion. If you’re sleep-deprived, try to have a power nap anywhere between 10 to 30 minutes during the day.
Make some key changes in your home like:
- Try to reduce exposure to EMF (electromagnetic fields). Click here for more information on how to reduce exposure to EMF.
- Make sure the chemicals you use at home are safe for your family and the environment. Chemicals found in cleaning products, non-stick cookware, cosmetics, carpeting, upholstery, gardening products, etc. can all cause harm to your health and the environment.
  
  A good example would be the presence of harmful fluorinated (PFOA, perfluorooctanoic acid and PFOS, perfluorooctane sulfonate) chemicals found in common carpeting and cookware products. Some countries still use these chemicals. Much worse is the possibility of these chemicals contaminating drinking water. Numerous studies have documented their deleterious effects on your immune system like suppressing the production of your white cells making you vulnerable to infections.
- Dust and dander can trigger an asthma attack or worsen allergies. Even adults can develop allergies to dust and make their immune system hyperactive leading to more symptoms.
- Adequate ventilation in your home gets rid of unwanted odour and prevents moisture build-up (condensation). With moisture, moulds can grow and negatively affect your immune system and cause it to become hyperactive leading to skin rash, red eyes, sneezing, and clogged nose. Don’t forget to look for rotting wood around your house.
Diet. What can we say about the proper diet for your immune system? A lot, but we will keep it simple. Load up on whole fresh fruits and vegetables that have immune-boosting nutrients.

You may not know it, but whole fruits and vegetables are also suitable for people with type 2 diabetes mellitus. People with uncontrolled diabetes are more prone to skin infections because of defective immunity. A diet rich in nutrients that strengthen their immune system goes a long way. Don’t throw out the fruit’s peel or skin; they’re loaded with nutrients. Just make sure they’re edible.

These herbs/foods are packed with antioxidants and nutrients that eliminate harmful free radicals in your immune system. These antioxidants also decrease inflammation.
Lastly, the ratio of omega-6 to omega-3 fatty acids in your diet should be from 1:1 to 4:1. Remember that ratio!
Exercise. Too much exercise can suppress your bone marrow from producing immune cells for a short period making you more vulnerable to infectious diseases. The right blend of exercises just enough for cardiovascular fitness will pay dividends in the future when it comes to improving your immune system. If you want to burn fat in the process, that’s another story. It’s interesting to note that an article published in the Journal of Medicine and Science in Sports and Exercise has documented the relationship between moderate exercise and the incidence of upper respiratory tract infections. They found out that moderate exercise decreases your risk of developing an upper respiratory tract infection. Aim for moderate intensity exercises.
Stress less. When you’re under stress, you have a lot of stress hormones running in your system. These stress hormones depress the bone marrow which is partially responsible for the production of immune cells in your body. Stress can even affect wound healing and recuperation of your body from an injury, and it will deplete your body of vitamins and minerals.
Stop smoking. Yes, whenever relevant, we will keep on repeating this to you. According to a 2017 research study, smoking can either overexcite or depress your immune system. Either way, the response of your immune system is inappropriate and almost always leads to frequent upper respiratory tract infections.

Don’t take your immune system for granted. Take good care of it by following the practical tips presented in this article on how to boost it. Remember, your immune system can save your life and not just keep you healthy.