9 Ways to Maintain and Healthy and Strong Immune System

Are you struggling with your third cold of the season? If so, your immune system is likely compromised and needs some boosting.

The human body has a natural mechanism to ward off diseases and infections but can’t function perfectly without your help. If you provide a good foundation in the form of fresh food, regular workouts, spending time in nature, and avoiding stress, it’ll repay you in excellent health.

Drinking teas, squeezing lemons, and popping antibiotics can only do so much. You should take preventative measures and support your immune system for optimal health.

Read on to discover 9 amazing tips on maintaining a strong immune system this cold and flu season.

1. Eat Your Fruits and Veggies

The simplest way to keep your immune system healthy is by eating lots of fresh, organic fruits and vegetables on a daily basis.

Citrus fruits, bell peppers, blueberries, ginger, turmeric, garlic, broccoli, spinach, and fatty fish are rich in nutrients necessary for a strong immunity.

Fresh juices, kefir, green tea, and green smoothies are powerhouses of vitamins and minerals, along with antioxidants that fight off infections, viruses, and bacteria.

2. Implement Some Workout

Your body needs movement in order to stay healthy and strong, so if you’re not exercising daily, it’s time to start.

Leading an active lifestyle can help boost the immune system and provide more oxygen to the cells. Exercise can increase your heart rate and blood circulation, as well as activate the production of the ‘good mood’ hormones.

These hormones travel through the bloodstream and help cells develop a strong response to infections. This makes your body more resistant to stress and inflammation, two of the main factors for a compromised immune system.

3. Make Ginger Lemon Tea

Ginger lemon tea with honey is one of the simplest, yet healthiest beverages you can make for immune system health.

This incredible tea can fight off the cold and flu, give you energy, and reduce inflammation. The ginger and honey have strong antiviral and anti-inflammation properties, and the lemon has vitamin C which is a powerful antioxidant.

You’ll need some fresh ginger cut into small pieces, some organic honey, and the juice of half a lemon. Pour boiling water in a cup and add the ginger slices. Cover the cup and let it steep for 10 minutes. Then, when the tea is cooled off, add the lemon juice and a teaspoon of honey.

Stir and drink immediately.

4. Go Out In Nature

There’s nothing better for your immune system than breathing fresh air in nature. If you want to feel happier, healthier, and live through the cold and flu season intact, spend as much time as you can in nature.

Book a weekend in the countryside and unplug from technology. Go for long walks in the woods, swim, meditate at dawn, watch the sunset, ride a bike, go apple picking, or go jogging first thing in the morning.

These activities count as a daily exercise, but are also good for the soul and can easily reduce your stress levels. Here are some adventurous ideas we love.

5. Reduce the Levels of Stress

If you’re wondering how to strengthen your immune system without supplements or pills, simply reduce your stress levels. This is easier said than done, of course, but there are little things you can do throughout the day to relax and find peace.

For example, on your break, go somewhere quiet and do 10 minutes of mindfulness meditation. Go to a nearby park and sit in silence for a few minutes. Listen to soothing music, write your feelings in a journal, or cuddle with your pets or someone you love.

Watch funny movies, hang out with good friends, or just stay at home and run a bubble bath or cook your favorite meal.

Stress can cause chaos in your body by releasing its main hormones: adrenaline and cortisol. As much as they have their own role in the ‘fight or flight’ response, they can do a lot of damage in excess amounts.

Stress is a factor in many illnesses, including a weakened immune system and many autoimmune diseases like lupus. If you’re looking for more information, check out eDrugSearch for a list of lupus medications.

6. Overhaul Your Entire Diet

We spoke about eating fresh fruits and veggies, but if your immune system is low, you need to change your eating habits.

Eliminate simple carbs and fats, refined and overprocessed foods, sodas, fast food, alcohol, and snacks. Replace them with homemade meals, organic options, and healthy alternatives.

You’ll feel more energized and you’ll also lose some weight in the process.

7. Reduce Your Alcohol Intake

An occasional glass of wine is great for your blood circulation, but like with anything, moderation is key. Alcohol can mess with your cells and molecules, reducing their ability to fight off infections and inflammation.

Even one night of drinking per week can weaken your immune system and decrease your body’s immunological response. During cold and flu season, avoid alcohol whenever you can and drink more water and natural teas instead.

8. Get Quality Sleep

Quality sleep is essential for your overall wellbeing, focus, and productivity, but also your immunity health. If you’re not getting enough rest during the night, chances are you’ll feel exhausted the next morning. You’ll try to overcompensate with 7 cups of coffee and stay in the same vicious circle.

Sleep deprivation can have detrimental effects on your immune system, increase your stress levels, and lower your cognitive function. The solution is simple – find out how much sleep you need to function properly and make it a habit.

9. Wash Your Hands Frequently

Throughout the day, we’re exposed to millions of items with bacteria all over them. Whether it’s a doorknob, a pen, money, someone’s hand, or a handle in public transportation, you can’t avoid getting some on your own hands.

Maintaining personal hygiene is essential for keeping your immune system healthy. Wash your hands with antibacterial soap frequently during the day and after each interaction with a contaminated surface.