Since infectious diseases are prevalent, we are all constantly looking for ways to strengthen our immunity. You may wonder what you can do to boost the immune system in order to help your body fight diseases. Most times this is easier said than done but there are a few changes you can make to your diet and lifestyle that can help. In addition to that, there are several steps you can take to help your body fight harmful pathogens.
Plant foods also nourish the gut microbiome, or the community of good bacteria in your gut. Having a healthy gut microbiome can improve your immunity. By maintaining a healthy digestive tract, you may prevent dangerous pathogens from entering your body.
2. Eat Healthy Fats
Olive oil, which is anti-inflammatory, is linked to a lower risk of chronic diseases like heart disease and type 2 diabetes and, its anti-inflammatory properties may aid your body in fighting off contagious diseases.
Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well (11Trusted Source)
3. Keep Symptoms of Chronic Conditions Under Control
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections.
When people with type 2 diabetes don’t manage their blood sugar properly, this can create a chronic, low-grade inflammatory response that weakens the body’s defense system (Trusted Source)
4. Supplement Wisely
Some studies indicate that the following supplements may strengthen your body’s general immune response:
- Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with (7Trusted Source).
- Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits (31Trusted Source).
- Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33% (32Trusted Source).
- Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed (33Trusted Source).
- Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant (34Trusted Source).
- Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed (35Trusted Source).
While these supplements demonstrated potential in the studies mentioned above, that doesn’t mean they’re effective against COVID-19.
5. Stay Hydrated
Keeping hydrated may not make you immune to germs and viruses, but preventing dehydration is crucial for your overall health.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness (25Trusted Source).
To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar (25Trusted Source).
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