How to boost the immune system naturally

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The immune system is a complex network of cells and organs that defends the body against infection and disease. In this way, we are constantly protected against foreign organisms such as viruses, bacteria and defective cells.

Without a good immune system, you would be constantly sick. Each virus and each bacterium would therefore be a health hazard.

But thanks to your stamina, a whole army of defenders is ready to react when an intruder manages to attack you.

Some of these defenders act like gluttons, attacking anything suspicious. You know what are lymphocytes (better known as white blood cells) of bone marrow? I am immune cells which can thwart hundreds of invaders.

You discover how to strengthen the immune system in a natural way, especially when the coldest and most humid months arrive.

How to boost the immune system naturally

Our immune system is constantly working to protect us from pathogenic attacks that come from outside.

Yet we usually don’t think about it until we realize that the immune defense they went down a little lower.

Because the immune system is made up of so many different parts, it’s hard to say exactly when it’s still effective. Scientists agree that a healthy lifestyle it can help keep all those little parts of your immune system healthy.

Are you ready for battle?

Below we present to you how to boost the immune system naturally:

1. Get enough sleep

No, you are not dreaming: you need to sleep more!

An adult needs an average of 8 hours of sleep to withstand stress, fatigue and not suffer continuously from headache.


It is important that you relax before going to bed. Don’t go to bed too late and choose one of your favorite books to help you sleep.

2. Don’t forget fruits and vegetables

Fruits and vegetables I am rich in vitamins and are an excellent source of antioxidants.

In particular, foods such as lemon, blueberries, raspberries, nuts, and legumes can help boost you. immune system.


Start your day with fresh lemon juice in a glass of water or a cup of tea.

3. Improve your beneficial flora

Did you know that the intestinal bacterial flora is largely responsible for the health of the immune system?

The “good” bacteria in the gut react to unhealthy substances entering the body and alert the defense mechanism to fight.

How to strengthen the immune system from this point of view? Probiotic foods like yogurt or sauerkraut are ideal for maintaining a healthy and developing intestinal flora.

4. Consume more healthy fatty acids

Omega 3 and omega 6 polyunsaturated fatty acids fall into the category of healthy fatty acids.

Omega 3s have anti-inflammatory properties that boost the immune system. They form a protective cell membrane around our cells. Find them in

Omega 6s reduce cardiovascular risk and are contained in

  • sunflower oil
  • salad
  • soy
  • but
  • rice
  • sesame
  • peanuts

5. Get more protein

If you don’t eat enough protein, your immune system weakens. Proteins are the building blocks of antibodies and enzymes that can eliminate invaders. They are also needed to recover from infections and injuries.

You should take 0.8 grams of protein per kilogram of body weight per day if you are sedentary, while if you are active, the amount needed is 1 gram and 1.6 grams of protein per kilogram of body weight, which can go up to 2 grams for athletes.

6. Limit added sugars

To support your immune system, it is important to limit inflammation as much as possible. Eating Too Many Refined Carbs and Added Sugars Actually Causes Inflammation

Not to mention that an excess of these nutrients can contribute to overweight, obesity and the risk of contracting type 2 diabetes and suffering from heart disease.

7. Do moderate physical activity

It’s no secret that people who are regularly physically active can handle stress better, have better quality sleep, and have a relaxed nervous system.

But that’s not all: regular physical activity also reduces diabetes and cardiovascular risks.


8. Maintain proper hydration

Our body needs enough fluids to counter them. Pathogens and for the transport of healthy substances.

Drinking enough water is effective for strengthen the immune system.

So do your best to drink 1.5 to 2 liters of water a day. Avoid soft drinks and alcohol: drink herbal tea or homemade broth instead.

Proper hydration also prevents the mucous membranes from drying out. Dry mucous membranes are more sensitive to bacteria virus colds and flu.

9. Don’t stress yourself out

Stress isn’t harmful if it’s short-lived, but if you feel like this every day, it becomes a problem. Stress opens the barriers of your immune system.

The biggest problem is that stress disrupts cortisol, the stress response hormone. this hormone affects the immune system, digestion and sleep patterns.

10. Vary your diet

it is also possible increase immune defenses with the right nutrition.

We all know that a varied and balanced diet is imperative for good health: it ensures that you get all the essential nutrients, including the valuable ones. vitamins to strengthen the immune system.

Here’s how.

This turns out to be important not only for yours defense system, but also for your skin! Its precursor, the beta caroteneis a powerful antioxidant that fights free radicals.

You can assume that vitamin A with meat, fish, dairy products, eggs, carrots, cauliflower.

The Vitamin C it is essential to raise the body’s defenses against colds, sore throat and the little evils of the season.

You can find it in good quantity in peppers, broccoli, kiwi, chicory, oranges.

Helps normalize the amount of calcium and phosphorus in the blood. The Vitamin D it is obtained from exposure to sunlight and is provided by certain foods, such as milk and dairy products (especially yogurt), blue fish and oranges.

If you have unfortunately caught a cold, zinc can help you get rid of it faster.

Cereals, legumes and legumes are rich in it dried fruitseeds, fish and meat.

ancient remedy of Traditional Chinese Medicineelderberry in the form of a decoction can increase perspiration.

It is precisely for this reason that it seems suitable for treating cold symptoms.

Thanks to its anti-inflammatory, antiviral and antibacterial properties, it seems that this plant is effective in fighting against benign conditions that afflict the respiratory tracts.

Who does not know the virtues of garlic? Authentic protagonist of the natural remedies in traditional medicine, it has unlimited health properties.

Among these, its ability to erect a real barrier against the enemies of respiratory tracts: it’s like that prevent the flu!

Mushrooms are a remedy you can use if you don’t know how to increase white blood cells.

This small miracle is made possible by their high content of selenium and beta glucan.

11. Don’t forget about hand hygiene

“Hygiene” is a generic term that refers to all actions that minimize contact with pathogens, such as bacteria and viruses.

By washing your hands regularly, you disinfect them and eliminate pathogens. Soap and water are still the most effective way to wash your hands.

However, it is not always possible to use them when you are not at home. This is why it is important to always have a disinfectant gel in your pocket.


The immune system is your barrier against disease. It is found throughout the body, including the skin, intestines, respiratory tract, blood, and lymphatic system.

Its different parts communicate with each other in order to neutralize external and internal pathogens.

If it is not working properly or is too weak, it makes you more vulnerable to viruses and infections. There are several ways to strengthen the system immune system, many of which are completely natural.


White blood cells –

Vitamins –

Beta carotene –

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