10 Easy Ways I Boost My Immune System

I bet you have heard everybody talking about how our immune systems are so important. Now more than ever. I know several people who are at risk of disease because they have a compromised immune system . This may be because they have suffered a serious illness or simply lifestyle factors such as age, medications, and alcohol abuse have all played a role.

Immunity is complicated. We know that when we have a balanced immune system, the various antibodies, chemicals, and white blood cells are all working well as a team. We can fight off various germs, bacteria, and viruses. For example, we breathe in more than 100 million viruses every day!

Then there are the autoimmune diseases where our own immune system mistakenly targets our own cells thinking they are the enemy. The most common autoimmune diseases are rheumatoid arthritis, lupus, and multiple sclerosis.

Lots of research now on how a healthy lifestyle can help to keep our immune systems from being attacked or weakened.

Here are 10 ways I use to make sure my immune system is offering me the best possible protection.

1. Laugh a lot more

It is hard not to be gloomy and despondent in these difficult times. This negativity will always drag me down. It is comforting to know that some research now shows that having a good laugh or watching a funny video really does play a role in strengthening my immune system.

“A joyful heart is a good medicine, but a broken spirit dries up the bones.” –Proverbs 17:22.

2. Eat a healthier breakfast

If I eat just carbs and lots of fat for breakfast, then I am not doing my immune system a favor. I always try to include a good mix of protein, healthy fats, probiotics, fiber, and Vitamin C. These elements help my immune system to perform at its best.

3. Sleep well

I am lucky in that I usually sleep well. I know so many people who are always complaining that they cannot get enough sleep and are disturbed by noise and other distractions. The big deal here is that my body releases cytokines when I sleep well. These are protagonists when I am faced with an infection. It is estimated that as many as 11% of Americans suffer from sleep deprivation.

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”

― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

4. Less stress

There are now so many research studies that show that stress is the enemy when it comes to building our defenses and strengthening our immune systems.

I always found that when I was stressed out, I was more likely to get colds and flu. Stress makes us more vulnerable to all sorts of diseases, including cancer. The stress hormone corticosteroid can compromise our immune system.

When I was stressed out from work, I ended up in the hospital twice with a suspected heart condition. It wasn’t and the doctors just told me to work less.

5. Try not to be lonely

Research studies published by The National Institute of Aging show that lonely people are more likely to get infections and even die earlier. Diseases such as obesity, cardiac conditions, depression, and weaker immune systems are all more prevalent in lonelier persons.

6. I drink more water now.

I always thought this was exaggerated. But since I started drinking 8–10 glasses of water a day, I suffer from fewer leg cramps and also am healthier all round. The reason is that water helps the blood to carry oxygen to all our body cells and gets rid of any nasty toxins too. There is plenty of evidence to back this up which is what really convinced me. Also, if you have plenty of fruit and vegetables in your diet, that can also contribute to your total water intake.

‘Thousands have lived without love, not one without water.’- W.H. Auden

7. Sugar in moderation

Neutrophils which are an important component in white blood cells seem to be less effective when overwhelmed by too much sugar intake . It is useful to think of neutrophils as being like the first responders in an emergency so it really is better not to overwhelm them with too much sugar.

8. I avoid too many antibiotics

I know many doctors who are far too generous with their prescriptions for antibiotics. The problem here is that the cytokines are reduced when we are taking these meds for very minor infections. The problem is that this can compromise our immune systems and we are not so well equipped to fight off other bacteria and viruses we will come in contact with. Research shows that overuse of antibiotics can do more harm than good.

9. I try to get enough exercise

When I was stressed out and released from the hospital, I had to change my routine and make sure that I was getting enough exercise. The statistics were on my side because we can see that people who never walk are twice as likely to take sick leave than those who actually get this important exercise.

It is really useful to have a look at the videos on the EverybodyWalk YouTube Channel to get us all moving our legs.

10. Avoiding pesticides when we can

In Aberdeen in North Carolina, the residents who live near a pesticide dump were twice as likely to get shingles and other infectious diseases than those who lived elsewhere. It seems that these toxins compromise our immune systems and that is why it is way better to avoid them when we can.

If you have difficulty in adhering to all the above guidelines, follow my favorite way to keep my immune system in top form!

“Laughter IS the BEST medicine! It’s FREE! You can overdose on it! It helps you embrace the insanities of life! It reduces stress, heals your body and relieves pain! It fights disease and cancer and strengthens the immune system! It eases your mind, it protects your heart and soothes your soul!”― Comic Strip Mama

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