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How to boost immune system naturally to beat micro organisms?

Everyone needs a strong immune system for fighting too much variety of viruses, bacteria, fungi and other micro-organisms present around him. When the whole world is suffering from a pandemic disease like coronavirus, the need of strong immune system increases substantially. But how to boost immune system naturally? (Because we are not going to discuss vaccination or other ways to boost immune system here in this article).

How Immune System Works?

When a foreign body (virus, bacteria etc.) enters into our body, a battle starts between our immune system and the foreign body. Who wins? depends on the number of foreign bodies entering and the army of our immune system.

Stronger the army of your immune system, greater the chances of winning the battle.

Can you really boost your immune system naturally?

The question is, can we actually boost our immune system naturally? The answer is YES.

Relatively few studies still exist on the impact on diet on the human immune system.
There is some evidence that different deficiencies in micro-nutrients — for example, deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter animal immune responses, as tested in the test tube.

However, the influence of these improvements to the immune system on animal health is less evident, and the effect of similar deficiencies on human immune response has yet to be evaluated.

Similar to an example of eating iron and folic acid rich foods for making hemoglobin, we can boost our immune system in one way by eating foods that are rich in nutrients that flourish the army of immune system.

How to boost immune system naturally?

Here is how to boost immune system naturally.

1- Eat Healthy Foods (Fruits, Vegetables and Fermented Foods)

2- Do Moderate Exercise Regularly

3- Minimize Your Stress

4- Avoid Smoking

5- Take an adequate Sleep

1- Eat Healthy Foods (Fruits, Vegetables and Fermented Foods)

1.1- Citrus Fruits

Citrus fruits are rich with vitamin C which is a powerful anti-oxidant and boosts immune system. It is thought that vitamin C helps make White Blood Cells (WBCs) which is the army of immune system.

Some of the well known citrus fruits are:

  • Lemons
  • Oranges
  • Limes
  • Clementines
  • Grapefruits
  • Tangelo

1.2- Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system.

1.3- Red bell peppers

These are fully packed with Vitamin C and beta carotene. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.

1.4- Broccoli

Broccoli is enriched with vitamins A, C, and E, as well as many other antioxidants and fiber.

1.5- 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 required to explore further evidence of effects on immune system. 1

1.6- Ginger

Ginger has anti-inflammatory and antioxidant effects, and is likely to have health benefits, according to a study. However, further work is required to determine whether disease can be effectively avoided or not.

1.7- Spinach

Spinach made this list not just because they are high in vitamin C. It is also filled with various antioxidants and beta carotene which can improve the ability of our immune systems to combat infections.

1.8- Turmeric

Turmeric has also been used as an anti-inflammatory agent in the treatment of osteoarthritis and rheumatoid arthritis for years. Research also indicates that high curcumin concentrations, which give turmeric its distinctive colour, can help to minimize muscle damage caused by exercise.

1.9- Kiwi

Kiwis are filled with essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C strengthens white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

1.10- Papaya

In a single papaya, you can find 224 per cent of the recommended daily amount of vitamin C. Papayas also have a digestive enzyme that has anti-inflammatory effects, called papain.
Papayas have good levels of potassium, B vitamins and folate that are all helpful for your overall health.

1.11- Black Elderberry

A small review found that elderberry could decrease the symptoms of upper respiratory infections, but more research is required.2

1.12- Fermented Foods

Fermented foods are abundant in beneficial bacteria also known as Probiotics, that inhabit in the digestive tract.3

For examples yogurt, kimchi, sauerkraut, kefir, and natto are fermented foods.

Research indicates that a thriving network of intestinal bacteria will help your immune cells distinguish between normal, healthy cells and harmful invaders.4

In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.5

In a 3-month study in 126 children, those who drank just 2,4 ounces (70 mL) of fermented milk daily had around 20 per cent less infectious diseases in their childhood compared to a control group.6

2- Do Moderate Exercise Regularly

According to an April 2018 study in Frontiers in Immunology, regular exercise decreases the risk of developing chronic diseases (such as obesity, type 2 diabetes, and cardiac disease), as well as viral and bacterial infections.

Exercise also increases endorphin release (a group of hormones that minimize pain and build comfort feelings), making it a perfect way to relieve stress.

“As stress affects our immune system negatively, this is another way in which exercise will enhance immune response,” says Lin.

At the very least seek to follow the recommendations for physical activity provided by the Centers for Disease Control and Prevention (CDC).

Adults should get at least 150 minutes (two and a half hours) of aerobic exercise of moderate intensity (such as walking, jogging, or cycling) or 75 minutes (one hour and 15 minutes) of aerobic exercise of high intensity (such as running) each week.

3- Minimize Your Stress

Modern medicine has come to recognize that mind and body are closely related. The results of emotional stress are related to a wide range of illnesses including stomach pain, hives, and even heart disease.

Despite the obstacles, the relationship between stress and immune function is being actively studied by scientists.

Long-term stress contributes to chronically elevated levels of as the steroid hormone cortisol, according to a study published in the October 2015 issue of Current Opinion in Psychology.

The body depends on hormones such as cortisol during short-term stress bursts (when your body faces a “fight-or-flight” response); cortisol has a beneficial effect of actually stopping the immune system from responding before the stressful event is over (so your body can react to the stressor immediately).

But when cortisol levels are excessively elevated, it effectively blocks the immune system from getting into gear and doing its job of defending the body from possible threats from germs such as viruses and bacteria.

Another study shows that long-term stress promotes inflammation, as well as imbalances in immune cell function.

Here you can see Top 10 Ways to Relieve Stress.

4- Avoid Smoking

Like liquor, cigarette smoking can likewise influence insusceptible well-being. “Anything that is a poison can bargain your safe framework,” Kaplan says.

Specifically, the chemicals discharged by tobacco smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium — can meddle with development and capacity of insusceptible cells, similar to cytokines, T cells, and B cells, as indicated by a November 2016 audit in Oncotarget.

Smoking likewise exacerbates viral and bacterial contaminations (particularly those of the lungs, similar to pneumonia, influenza, and tuberculosis), post-careful contaminations, and rheumatoid joint pain (an immune system illness where the invulnerable framework assaults the joints), as indicated by the CDC.

“Try not to smoke,” Lin says. Also, maintain a strategic distance from used smoke at whatever point conceivable.

In the event that you right now smoke, there are numerous assets accessible to assist you with kicking your propensity, including advising, nicotine substitution items, remedy non-nicotine drugs, and conduct treatment, as indicated by the CDC.

5- Take an adequate Sleep

In a study of 164 healthy adults, those who slept less than 6 hours a night were more likely to get cold than those who slept 6 hours a night or more.

The 2006 Institute of Medicine (IOM) report, indicates that the average basal sleep needs of adults is approximately 7 to 8 hours per night, and the optimal sleep duration for adolescents is 9 hours per night.

How to boost immune system naturally?

Take Away

  • Sunshine also boosts vitamin D in the body, which plays a key role in immune health, too.
  • Maintain a healthy weight, so that you have a strong immune system. While over weight or under weight might have more chances of catching diseases.
  • It is better to avoid alcohol however if you can’t leave drinking alcohol, then drink in moderation only.
  • Wash your hands frequently, it prevents from harmful bacteria and viruses which can make you sick.
  • Cook meats thoroughly before eating, so that pathogens (disease causing micro-organisms) must be destroyed by heat or steam.


Dilshad Zaman

Doctor of Pharmacy and Master in Business Administration. He loves to write articles on various topics.

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