How to Boost Your Immune System?

20 October 2021

A robust immune system is imperative to protect your body especially in this time of COVID-19 pandemic. It is your body’s defence against infections and illnesses, protecting you from potentially harmful viruses or bacteria. Here are some ways you can practice to keep your immune system functioning at its best.

Exercise regularly

Physical activity is not just for building muscles and keeping you fit, it is also important to support a healthy immune system. Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise daily helps stimulate your immune system as it may reduce inflammation and help your immune cells regenerate regularly.

Stay hydrated

Water plays many important roles in your body, including supporting your immune system. Fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Dehydration can slow down the movement of lymph, sometimes leading to an impaired immune system. Make sure you drink sufficient amount of water to stay hydrated.

Eat whole, plant-based foods

Whole, plant-based foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients like vitamins, minerals, fibre and antioxidants. Eating a colourful diet can give you a variety and balance of goodness your body needs to boost your immune system and lower the susceptibility to illnesses.

Get enough sleep

You can actually fight off infections through sleep. Without you realising, important infection-fighting molecules are created while you sleep. Studies have shown that people who do not have enough quality sleep are more prone to getting sick after exposure to viruses. Adults should aim to get 6 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

Minimise stress

Stress is different for everyone and it drains your ability to stay strong. Given the effect it can have on your immune system, it is important to know how to identify stress. The higher the stress, the fewer antibodies and white blood cells produced by the body. Activities that may help you manage your stress include meditation, exercise, yoga, and other mindfulness practices.

Take action now and make positive lifestyle and dietary changes today to strengthen your immune system. It might be challenging to do all of these things on an ongoing basis, so try to do as much as you can. Consistently taking good care of yourself will go a long way in staying healthy and fit!