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10 Things That Can Dramatically Help Boost Your Immune System

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The immune system is the body’s defense against infectious organisms and other invaders. If you have a strong immune system your chances of catching flu and common cold goes down. Following are 10 proven ways to boost the body’s immune system.

Quit smoking    

Smoking is obviously bad for you and can lead to dangerous disease like throat and lung cancer but did you know that smoking also makes you more vulnerable to infections. Smoking destroys Vitamin C and other essential antioxidants which eradicate the body’s mutated cells and combat infections. In addition to this smoking also kills the antibodies that are the compounds in the body that help fight infection.

Eliminate refined sugar from your diet

While eating a bar of chocolate or a cupcake make you momentarily happy, it is bad for the body in the long run. Eliminating refined sugar from your diet can help boost your immune system because eating sugar impacts white blood cells by taking up space that should be filled by Vitamin C. Vitamin C and sugar have a similar molecular structure, so they compete to share space in the white blood cell. So, the more sugar in your body, the less Vitamin C you’ll have.

Cut down on junk food

Good nutrition is essential for a strong immune system. If you fill yourself with junk foods that means eating less of nutritious foods like fruits and vegetables that are full of essential vitamins like A, B6, C and E as well as folic acid and copper. According to research, not eating enough vegetables and fruits can lower antibody response because of a lack of important vitamins such as A, C, B6, and others.


If you are too lazy to join the gym, a daily walk of about 30 minutes can not only keep you fit, but also help to boost your immune system. Research has shown that exercise promotes circulation which allows white blood cells, antibodies, and other substances the immune system uses to function more quickly and effectively.

Get enough sleep

Various studies have stated that getting 7 to 8 hours of sleep a night can stimulate your body’s ability to heal itself. Lack of sleep causes the stress hormone cortisol to spike. Increased levels of cortisol  weakens your immune system as well as leading to increased inflammation. So be sure to get enough enough sleep for a strong and well functioning immune system.

No excess drinking

According to research the effects of intoxication on the immune system last anywhere from hours to days after consumption. Alcohol increases inflammation, and also ramps up the immune system for a short period of time, then causing it to crash. Post drinking, scientists have found higher levels of cells that signal the immune system to become less active.

Drinking green tea

Green tea is full of plant antioxidants (polyphenols) that help boost the immune system. One particular type of polyphenol called catechin has been known to kill influenza viruses and boost immune system response to it as well. Green tea is also great for digestion, for maximum benefit add a little lemon juice and honey.

Stop stressing

Frequent stress can depress the body’s immune system. According to school teachers and professors, children are more susceptible to common cold and flu during exam time when their stress level is high. Try relaxing techniques  meditating, getting massages,taking long relaxing baths, or listening to music. Remember a healthy mind is essential for a healthy body.

Go out in the sun

Vitamin D is necessary for a healthy immune system. Just 15 to 20 minutes of sunlight everyday will give you the dose you need. Lower levels of vitamin D have been linked to respiratory infection. There are some foods you can get Vitamin D from such as cod liver oil and egg yolks, but the sun is by far the cheapest and most accessible source.

Laugh more

When people say, “laughter is the best medicine” they really aren’t kidding- laughing doesn’t just heal a broken heart, it also helps to boost your immune system. While there really is no way to force yourself to laugh, just have fun with friends and do things that make you happy.


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