Boost immunity

● Antioxidants

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combating unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.¹

● Fermented food

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto.

The bacteria in your gut may affect your body’s ability to fend off infections, eating foods that contain so-called “good” bacteria, organisms that are beneficial for gut health.² Fermented foods and beverages are full of the good stuff.

● Stay hydrated and drink tea

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function.³ These complications can increase your susceptibility to illness. Also, certain teas, like green tea and black tea, have antioxidant polyphenols, which have been known to support the immune system by fighting free radicals.

● Exercise

Incorporating physical activity into your daily and weekly regimen is extremely important to strengthen your immune system. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Walking, cycling or even swimming may reduce inflammation and help your immune cells regenerate regularly.⁴

Articles:

– Harvard Health, How to boost your immune system
– Well and good, Eating Fermented Foods Both Fights Inflammation and Boosts Immunity, According to a New Study
– Health, How to Boost Your Immune System, According to Experts
– Health, Does Exercise Boost Immunity? What to Know About Working Out Right Now, According to Experts
– Healthline, 9 Ways to Boost Your Body’s Natural Defenses
– Mind body green, What “Immune Boosting” Really Means + 18 Ways To Stay Healthy
– Cedars Sinai hospital, Can You Really Boost Your Immune System?
– Dr Axe, How to Boost Your Immune System — Top 19 Boosters