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boost your immune system

Boost your Immune System with these Tips

November 11th, 2021

Ever watched a war movie set in medieval times? You’d notice that most cities had massive walls along with archers on them to protect them from possible enemies and attacks. And so, during seasons of war, it would be difficult for enemy troops to destroy such cities because of their vast, massive walls.

In a similar case study, your body also shares similarities to such medieval cities. Yes, your body is host to several individual cells that serve as a defensive force against foreign bodies that try to gain entrance into your body. These cells form the blockchains of your immune system.

Just like every wall, your immune system can be broken or weakened for several reasons. Poor feeding, hygiene, and lengthy illness are just a few factors that can cripple your immune system. Hence, it’s essential to keep your immune system in good shape.

Here are some tips to help boost your immune system:


Consume Fresh Fruits, and Vegetables Consistently

Research shows that eating a low-fat, plant-based diet can help improve the immune system. In addition, studies have shown that oil may impair white blood cell function, and high-fat diets may alter the gut microbiota that aid immunity; this is why vegetarians have very effective white blood cells. The reason why fruits and vegetables are recommended is because they contain a good number of vitamins and minerals that can keep you healthy!

For antioxidants like beta carotene, consume more sweet potatoes, carrots, and green leafy vegetables.

For antioxidants like Vitamin C, consume more strawberries, oranges, mangoes, red pepper, and lemons.

For Vitamin E; Nuts, seeds, spinach, and broccoli.

For Vitamin D, cereals, plant-based, and supplements. And for Zinc, sesame seeds, beans, lentils, and pumpkin seeds.


Maintain A Healthy Weight and Exercise Regularly

Obesity has been known to cause an increased risk for pneumonia and other infections like influenza. To reduce your risk of falling ill due to a weak immune system, you must work out consistently and watch what you eat. Plant-based diets are a perfect option because of their effectiveness in weight loss and their richness in fiber which can help you build your body mass without extra calories.


Rest Adequately and Avoid Stress

In just the same way, you plug your mobile phone to recharge and fill up; the same goes for our bodies too. Your body needs rest and sleep for it to regain lost energy and recharge. A lack of sufficient sleep will increase an individual’s risks of diseases like Alzheimer’s disease, obesity, and heart conditions.

A recent study shows that people who sleep fewer than five hours per night have more chances of catching a cold than those who sleep more. To protect your immune system, it is suggested that you consistently cultivate the habit of sleeping at a particular time. Also, whole foods rich in fibers and low in saturated fats are recommended to aid deeper sleep.


Take Precautionary Steps to Avoid Infections

Most infections are contracted due to poor hygiene and unhealthy environments. Maintaining habits like washing hands and cooking meats thoroughly can go a long way in keeping you healthy.

See also  Is Your Immune System Weakened? 7 Signs You Shouldn't Ignore

Learn to use face masks in dusty or polluted environments. Get access to all recommended vaccines to aid your immune system in its fight against infections, and you’ll stand a lesser risk of exposure to germs and disease-causing pathogens.



Your health is dependent on the strength of your immune system. A robust immune system means longer life and a fitter body. A weaker immune system means that you’ll spend more time in the hospital than out of it. If you require medical expertise and assistance in any way, do not hesitate to contact us.



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