Your first line of defense against coming down with an illness, such as a cold, flu, or covid 19, is your immune system. But due to poor diet, poor lifestyle choices, and a lack of vital nutrients, your immune system may be weak and unable to defend your body from invading bacteria and viruses.
To protect yourself from getting sick a lot, especially as society begins to venture out more following the covid 19 pandemic, here are the 5 easy ways to strengthen your immune system.
1. Vitamin C
Vitamin C is excellent for strengthening your body’s power to fight back against illness because it supports your immune system on a cellular level. You can get it naturally from citrus fruits such as oranges, but you can also take it in supplement form. They’re commonly taken as chewables that often have a citrusy flavor. The recommended daily allowance, or RDA for Vitamin C is 90 mg for adults.
2. Vitamin D
Vitamin D helps your immune system function at its fullest capacity. The easiest way to get it is to simply spend some time out in the sunlight. Fifteen or twenty minutes spent in direct sunlight is usually long enough to soak up some good D, but you can also take it in supplemental form via capsules or tablets.
As for how much Vitamin D you should take, you really can’t get enough. However, if you want to stick with the official RDA, it’s 15 mcg or 600 UI.
3. Vitamin B6
Vitamin B6 improves immune response, which further helps protect you from getting sick. If you’re a meat eater, you’ll get it from pork, chicken, turkey, and some kinds of fish. You can also get it from oats, soya beans, and bananas. But if you’re deficient in B6, then you should probably take a supplement to replenish your sources and boost your immune system. Take the RDA of 1.3 mg for adults.
Exercise gets your blood flowing and helps your immune system on a metabolic level. A study published in 2019 shows a link between increased physical activity and better immune health. Start regular exercise, whether it’s walking, yoga, running, lifting weights, riding a bike, or another activity you enjoy that gets your blood pumping.
5. Eat A Healthier Diet
You can increase your body’s overall health, from your immune system and beyond, by eating a healthier diet. Try to incorporate more of the foods we discussed above that contain immunity strengthening vitamins. Eating more healthy fats, such as avocados, olive oil, and eggs, as well, will help your overall metabolic wellbeing and strengthen your cells against a foreign invader.
With covid 19 still in the air and flu season just around the corner, it’s more important than ever to boost your immune system. The 5 recommendations we listed in this article are easy ways to do just that in your own home, without a prescription and without making any major lifestyle changes.