Jul 145 min read

Immunity Boosting Home Remedies

Medical Disclaimer: While we do our best to provide you with researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article cannot and should not be considered medical advice. Consult a healthcare provider for official advice and information.

matcha tea is an incredible immunity boosting home remedy

It’s Monday morning, you have a sore throat, a stuffy nose and you’re frantically scouring the internet for a quick cold fix. Gargle salt water. Take zinc. We’ve all turned to home remedies when an illness pops up. But what if these home remedies could be used to prevent getting sick in the first place? There are lots of easy strategies you can implement in your daily life to boost immunity naturally. So say goodbye to chugging cough medicine and chicken noodle soup because these remedies will keep your immune system strong throughout the year.

5 Immunity Boosting Home Remedies

Exercise regularly

Studies have shown that exercising regularly benefits the immune system in several ways. It promotes blood flow which helps the immune system do its job, and it can help flush cold-causing bacteria from the lungs and airways. Exercising also raises your body temperature which, similar to a fever, can help fight infections and prevent bacteria growth.

Regular exercise keeps stress in check as well by lowering stress hormones. Stress makes your body more susceptible to illness, so any activity that can prevent stress will reduce your risk of getting sick.

However, it’s important not to overdo it. Too much exercise can prevent the body from properly recovering, increasing the chance of illness. Daily walks or a couple of heart-rate-raising workouts a week is enough to boost immunity.

Sleep

Sleep is often hailed as a cure-all, and there’s some truth to that. Research has shown that not getting enough quality sleep can be a significant detriment to your health. And, a lack of sleep can hinder recovery if you do get sick. During sleep, your immune system releases cytokines, a protein that promotes sleep and is needed when you have inflammation, an infection or when you’re under stress. Too little sleep can reduce production of these cytokines which serve as a protectant for your immune system.

Additionally, infection-fighting antibodies and cells decrease when you don’t get enough sleep. Long-term sleep deprivation can even lead to more serious conditions like diabetes, obesity and cardiovascular disease.

Adults need about 7-8 hours of sleep per night, teens need 9-10 and school-aged children may need even more.

When preparing for shut-eye, keep your room dark and cool. Avoid screens for 30 minutes to an hour before bed, and do something relaxing like reading a book before falling asleep. Ensure that the place you sleep is strictly for sleep so your body knows it’s time to rest and recharge when you get in bed.

Reduce Stress

In today’s world, this is easier said than done, but it’s extremely important when it comes to a healthy life. A moderate amount of stress can actually be good for the immune system as it releases cortisol that can limit inflammation, thereby boosting immunity. But chronic stress allows your body to get used to all that cortisol which reduces your immune system’s ability to fight infection. You can even develop chronic conditions like lupus and arthritis if you don’t manage your stress.

Furthermore, the American Psychological Association has found that stress can reduce lymphocytes in the body which are known as “natural killer cells.” The heart is extremely affected by stress, and too much inflammation caused by stress can lead to the buildup of plaque in the arterial walls, causing chronic heart problems.

Life is stressful, but there are small things you can do everyday to reduce stress. You can exercise regularly, prioritize healthy eating, practice mindfulness and take some time to work on a hobby. You can also engage in self-care practices, take a break from screens, spend time with loved ones and set boundaries with others. You can’t be go-go-go all the time if you don’t feel good, so take a break once in a while.

Hydrate

Water: another cure-all. We lose water everyday through sweat, urine, movement and even breathing. Water is vital to bodily functions that support the immune system, so it’s important to replenish this water daily.

The immune system relies on the bloodstream as a mode of transportation for important fluid and nutrients. Since blood plasma is 90% water, staying hydrated is key. Additionally, water helps flush out toxins and can aid your body in fighting off infections when you are sick. It contributes to the effective operation of the lymphatic system which helps to remove waste and debris in the body, and it maintains a histamine balance which causes symptoms such as congestion and wheezing. Water is the best fluid to drink for sore throats as well, so hydration is extremely effective in symptom management.

As a preventative measure, water helps your body absorb vitamins and nutrients and protects you from harmful germs and bacteria.

Drinking enough water is half the battle; it is recommended you drink at least 64 oz of water a day, but you may need to drink even more depending on age, activity level and other lifestyle factors. Sleep often leads to dehydration in the morning, so drink a glass of water right when you wake up.

If you hate drinking just water, you can try immunity drinks like chilled lemon water, ginger-honey tea and turmeric and citrus water. Try to avoid sports and energy drinks that are often filled with additives.

Eat healthy

Healthy eating provides a plethora of benefits to the body, but it can be especially beneficial in maintaining a strong immune system. The following is a list of some of the best immunity boosting foods.

Citrus foods: Citrus foods provide vitamin A which, like zinc, helps to fight infections. Vitamin A is beneficial because it increases the production of infection-fighting white blood cells.
Leafy greens: Greens like spinach and kale also have vitamin A as well as antioxidants and beta carotene that fight infections.
Yogurt: The probiotics in yogurt can preserve good bacteria in the body. It can also help stimulate the immune system. Greek yogurt is especially good, and you should avoid yogurt with added sugars.
Green tea: Green tea includes powerful antioxidants.
Nuts and seeds: Nuts and seeds have beneficial minerals and nutrients that help maintain your immune system.
Spices: Spices like ginger and turmeric are often found in immunity shots and for good reason: they’re nature’s drug for the treatment of infections and have long been used to combat illnesses.
Poultry: Chicken and turkey is high in vitamin B6 which aids in important chemical reactions in the body.
Kiwi: Kiwis pack a punch of essential nutrients including folate, potassium, vitamin C and vitamin K.
Vegetables: Veggies are high in Vitamin C and beta carotene.
Olive oil: Olive oil is good for the heart and brain, and it can also reduce inflammation.

Conclusion

All of these home remedies are great for preventing and treating illnesses, but they’re also helpful for living a healthy life. These strategies can clear your skin, improve your sleep, increase your energy and make you feel good overall. So if you want to feel better with fewer sick days, try implementing some of these strategies in your day-to-day life.