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How to boost your immune system

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The immune system defends the body against infection and disease; it battles anything from cold and flu viruses to life-threatening disorders like cancer.

A stronger immune system has a direct relation to a healthy life and the infection-fighting ability of the body. Some of the effective immune system boosters that can assist in the formation of better immunity

The good news is that there are things you can do to assist your immune system get the nutrients it requires to perform at its best when it is called upon although none involve consuming supplements.

Here are Some steps that tell how to boost the immune system.


One of the strongest superfoods is garlic! and is the best way to improve your immune system naturally Recent findings support the fabled claims that garlic strengthens your immune system in addition to its long history of use in the treatment of illness.

Start adding fresh chopped garlic or garlic powder to your meals, and take one or two garlic supplements daily.


The probiotics found in kombucha tea, a fermented beverage, help to boost the number of beneficial bacteria in your stomach, which supports the health of your immune system. This offers the initial line of protection against infections that are ingested.

Your gut flora and the well-being of the beneficial organisms guard you against pathogens. And diseases account for 70% of your immune system. Health food stores like Whole Foods carry bottles of probiotic beverages like Kombucha tea.

For thousands of years, people have utilized the cultured/fermented dairy beverage kefir as a health tonic. However, variety is key when it comes to probiotics, so use a range of sources for the most benefit to your immune and digestive systems. 

Kefir is an even greater source of probiotics than Kombucha tea. Kefir is often 99 percent lactose-free and is also the easiest type of dairy to digest.


Green tea and chamomile tea have been shown to support a healthy immune system. You can’t go wrong as both are packed with potent antioxidants that are specific to each tea, even if the effect is slight.

Therefore, I make an effort to have a few cups of green tea in the morning with a tiny bit of raw honey, and a few cups of chamomile or mint tea in the evening.


Astaxanthin is an alga that occurs naturally in the water. Crabs, lobster, salmon, and other marine species consume astaxanthin, quickly evolving into the most acceptable source of Omega-3 fatty acids.

This alga is a very powerful antioxidant that can support the body’s defensive mechanism by offering an extra line of defense and aiding in the reduction of disease-causing inflammation.

Research has shown that compared to other carotenoids, astaxanthin is 10 times more effective at neutralizing free radicals. 

By capturing free radicals and allowing other antioxidants to eliminate them, astaxanthin enables the body to save its natural defense mechanism for other issues, so enhancing immunity.


Exercise at a very high level is not advised if you are beginning to feel ill. At a time when your body needs all of its energy to try and fight off the impending illness, hard training causes the body to perform a lot of recoveries. For this reason, switch to light-intensity exercise if you suspect you are unwell.

In the winter, I prefer to go hiking or snowshoeing outside to get some fresh air. Because they aren’t particularly demanding, these activities won’t make my body spend a lot of time recovering. Even just outside makes my body feel better!

You can also attempt some mild yoga if it’s too cold to go outside.

Don’t smoke 

Tobacco use has a number of detrimental consequences on immune system health, including:

  • increased vulnerability to diseases like influenza and pneumonia.
  • illnesses that are more severe and endure longer.
  • Anti-oxidants that provide protection (like vitamin C) are deficient in the blood.


This is not the time to overload your body with processed foods, inflammatory omega-6 oils (soybean oil, corn oil, etc.), fried foods, high-fructose corn syrup, refined sugars, or chemical additives.

Your body has to work harder to get rid of all this waste and heal the internal inflammation brought on by these toxic “treats,”. Which are forcing your body to do more effort than necessary. 

Additionally, avoid grains as much as you can because they are a key contributor to internal inflammation and the disruption of normal gastrointestinal function. Grain-based meals include bread, cereal, muffins, pasta, and bagels.

These seven natural therapies will go a long way toward boosting your immune system and preventing seasonal illness.

One more thing about supplements

Avoid taking supplements that promise to increase the immunity system if you are otherwise healthy and follow the advice above.

In contrast to medications, supplements are not subject to FDA regulation or approval.

Furthermore, there is no evidence that supplements improve your immune system’s performance or your ability to fend against disease or infection.

For instance, if you believe taking a high amount of vitamin C will prevent you from getting sick, reconsider.


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