The human body defends itself against any diseases, bacteria, or viruses, and the first line of defense in the body is the immune system. The best thing to boost immunity naturally?

If you want and want to strengthen and enhance the health of your immune system to help your body fight off diseases, don’t worry, there are many ways and things you can do to reach your goal. One of the most prominent of these methods is diet changes, and changing your style and lifestyle. This may enhance the natural defenses within your body, and in the coming lines we will give you the top 9 tips The best thing to boost immunity Normally.

Get enough sleep

The immune system is closely related to sleep. The more sleep is insufficient, the more susceptible your body to disease. There is a scientific study that says that people who sleep less than hours a day are more likely to catch colds and some other problems than those who sleep 6 hours or more every night. . Therefore, getting enough sleep strengthens the natural immunity, and therefore there is another study that says that it is necessary to sleep enough when suffering from a disease or a health problem, because this allows the immune system to fight this disease better.

Therefore, adults should get 7 hours of sleep or more each night, while adolescents may need 8 to 10 hours of sleep a day, and infants and younger children should get 14 hours of sleep. And because sleep aPreferably something to strengthen immunity You must follow some healthy methods if you are having problems sleeping, which are:

• Try not to be exposed to mobile phone, TV and computer screens for at least an hour before bed, because the blue light emitted from these devices disrupts your body’s natural sleep-wake cycle.
• Try to sleep in a completely dark room, and it is also possible to use a sleep mask
• Try to go to bed at the same time every night
• Doing some regular exercise also promotes healthy sleep

Eat whole plant foods

Eat more whole plant foods such as:

• fruits
• vegetables
• Nuts
• Seeds
• legumes

Necessary and very important to support the immune system, these foods are rich in important nutrients and antioxidants, and this is a strong motivation to confront harmful pathogens. Because the antioxidants in these foods work to reduce inflammation because they combat unstable compounds that cause inflammation if they accumulate in the body in high levels. Chronic inflammation is associated with many health conditions such as “heart disease – Alzheimer’s – some types of cancer.”

The fiber in plant foods also feeds the healthy bacteria in your gut, so a strong gut microbiome can improve your immunity and prevent harmful pathogens from entering your body through your digestive tract. And do not forget the role of fruits and vegetables, as they are rich in healthy and nutritional elements, such as vitamin C, so they may greatly reduce the duration of colds.

Eat healthy fats

Eat more healthy fats, such as those found in:

• olive oil
• salmon

It greatly enhances the immune response and the body’s response to pathogens by reducing inflammation. Because chronic inflammation can suppress your immune system. Since olive oil acts as a natural anti-inflammatory and reduces the risk of developing some chronic diseases such as “heart disease – type 2 diabetes”, and its anti-inflammatory properties help the body to fight harmful bacteria and viruses that cause diseases. In addition, the golden omega-3 acids found in “salmon – chia seeds” effectively fight inflammation.

Eat fermented foods or probiotic supplements

Fermented foods are rich in beneficial bacteria known as probiotics, and they fill your digestive system. Among the most important examples of these foods:

• yogurt
• sauerkraut
• kimchi
• kefir
• NATO

The beneficial gut bacteria also help immune cells to distinguish between healthy, normal cells and harmful foreign organisms that invade the body. A study was conducted on 126 children. They found that children who drank “70 ml” of fermented milk on a daily basis had a 20% lower incidence of childhood infectious diseases than other children. And if you do not eat fermented foods on a regular basis, you can take probiotic supplements, as they are a good option, and all this makes us say that gut health and immunity are strongly interconnected.

Limit your intake of added sugars

Added sugars and refined carbohydrates significantly contribute to weight gain and obesity, and obesity may increase the risk of disease. Therefore, reducing sugar intake reduces inflammation and helps to lose weight as well, and thus a greater chance of reducing the risk of chronic health problems such as “diabetes – heart disease.” This is because these diseases weaken the immune system. Thus, limiting added sugars is an important part if you want to boost your immune system. Eat sugar by only 5% of your daily calories, which is equivalent to two tablespoons of sugar “25 grams” per day.

Do moderate exercise

Moderate and regular exercise is essential if you want to boost your immune system health, but be careful to be moderate because intense exercise for long periods of time can suppress your immune system.
One session of moderate exercise also boosts the effectiveness of vaccines for people with weakened immune systems, and regular exercise reduces inflammation and helps immune cells regenerate regularly. Some of the most important examples of moderate exercise are:

• Brisk walking
• Stationary cycling
• Jogging and running
• swimming
• light walk

Therefore, most people should exercise for at least 150 minutes per week, and make sure that the exercises are moderate.

Keep your body hydrated

It is necessary to keep your body hydrated, water does not necessarily protect you from viruses and germs, but it prevents dehydration of the body and this is important and necessary for your health in general. Because dehydration causes many health problems such as “headaches – lack of concentration – poor digestion – affects the functions of the heart and kidneys – hinders physical activity” and these problems can increase the susceptibility to disease. To prevent dehydration, you should:

• Drink enough fluids daily
• Water is very necessary and recommended because it is free of calories, additives and sugar
• Reduce drinking fruit juices and sweetened tea because they contain a high percentage of sugar
• As for the elderly, they should drink regularly even if they do not feel thirsty because their bodies do not indicate thirst enough.
• As for the rest of the age groups, they should drink when thirsty and in appropriate quantities during the day

Manage stress effectively

There is a saying that relieving stress and anxiety is key to a healthy immune system. Long-term stress promotes inflammation as well as immune cell function in particular. Psychological stress also suppresses the immune response, especially in children. Among the most important examples that help you manage your stress and stress:

• Meditation
• yoga
• Go to a specialist doctor or someone whose opinion and guidance you trust
• Playing sports

All this will benefit you and will help you in your positive steps towards enhancing the function of the immune system, and this is considered The best thing to boost immunity .

Take nutritional supplements wisely

It may be easy to resort to nutritional supplements, but these supplements must be taken wisely and with a careful choice, as some supplements actually enhance the immune response of the body, the most important of which are:

• Vitamin C
• Vitamin D
• zinc
• Elderberry
• Echinacea
• the Garlic

In the end, dear reader, we explain to you that changing your lifestyle is easy and abstaining from it. The best thing to boost immunity And it leads to guaranteed results.