Your immune health is extremely important to keeping yourself free of disease and illness. Without the immune system, you would frequently be sick and vulnerable to life-threatening diseases. However, it can’t accomplish everything on its own, and it needs help to function as well as possible. The key to strengthening your immunity heavily revolves around what you put into your body. Keep reading for four ways to level up your immune health.
1. Strengthen Your Gut
One key element to reinforce your immune system is to get your gut healthy. According to Johns Hopkins Medicine, the immune system combines with the digestive system in the gastrointestinal (GI) tract. This is because most bacteria in the body is found in the large intestine, where your food is processed and nutrients are absorbed.
These bacteria are both good and bad — your gut health actually relies on a healthy balance between the two. When there are too many unhealthy bacteria, you’re more likely to get sick. That’s why it’s so important to make sure your digestive system is functioning well. A great way to ensure this is to take a form of probiotics.
Probiotics are the good bacteria your gut needs to perform properly. When you take them as a supplement, you’re adding more of those essential organisms to help restore balance. Probiotics are found naturally in foods like yogurt and apple cider vinegar (ACV). You can also find them in supplements form. Whether you choose to try ACV gummies or take a pill, your gut will thank you for adding more probiotics to your diet.
2. Up Your Level of Antioxidants
Ever heard of free radicals and their damaging effects on your body? These unstable cells can harm DNA and other healthy cells, cause inflammation, and increase susceptibility to heart disease and cancer. Free radicals are created when the body is exposed to harmful environmental factors like cigarette smoke, pollution, or the sun’s ultraviolet rays. The nutrients that fight these free radicals and protect your health are called antioxidants.
Antioxidants are found in beta-carotene and vitamins C, E, and A. Taking a supplement containing any of these nutrients will increase your level of antioxidants. Additionally, many foods are rich with antioxidants, including spinach, kale, dark chocolate, and pecans. Antioxidants are found in multiple kinds of berries, as well. Loading up on these free-radical-fighters will improve your immunity, as they fight major diseases.
3. Take a Daily Multivitamin
This might seem like the most obvious solution to improving your everyday immunity. However, multivitamins are often overlooked in favor of nutrient-specific supplements, such as plain vitamin C. It’s a great idea to get a larger amount of certain vitamins and minerals, especially if you struggle with low levels of particular nutrients. However, getting a variety of multiple vitamins and minerals will give you the healthy balance that your body needs to stay strong.
Taking a multivitamin limits the potential harm from ingesting too much of a vitamin or mineral. For example, you can easily overdose on minerals such as potassium and magnesium if you don’t know your body’s specific needs. These kinds of nutrients should only be taken as a separate supplement under supervision of a doctor. However, multivitamins provide the recommended daily amount of these substances for the average person.
Many multivitamins have varieties curated toward a particular age or gender, meaning ingredients are adjusted based on the average needs of that demographic. For example, multivitamins for men often contain more zinc since it’s a crucial mineral for healthy testosterone production. When choosing a multivitamin, make sure you find one that addresses your needs and fits your demographic.
4. Adjust Your Diet
The average American is deficient in multiple essential vitamins and minerals, including potassium and vitamin D. You can get these nutrients by taking a multivitamin, as mentioned above. However, you can also boost your immunity by eating a variety of foods, emphasizing healthy options and limiting your intake of processed food.
It’s not enough just to rely on supplements to improve your body’s health. That’s why doctors are so adamant that you eat a healthy, balanced diet. Protein, whole grains, fruit, and dark green vegetables are powerhouses of nutrients you need. While adjusting your diet, make sure you’re getting a wide variety of foods. Eating the same items repeatedly can harm your gut because your digestive system will only receive the same kinds of bacteria.
When it comes to limiting processed food, these include pre-made meals loaded with preservatives, sugary snacks, and fried treats high in trans fat. Many people gravitate toward these foods because they’re tasty and easy to prepare. However, eating too much can affect your immune health, as nutritional deficiencies can occur. As a result, your body will have less energy, meaning less strength to fight off illnesses.
Listen to Your Body
Ultimately, your body will tell you what it needs. Pay attention to changes in your mood and energy levels, and note if you’re getting sick more often than usual. Make sure you’re not ignoring any signs of deficiencies your body is trying to communicate. By covering all your bases, you’ll improve your body’s health overall and your immune strength.