The immune system is made up of several biological structures, organs, and chemicals in order to fight against the infection/disease. The immune system consists of white blood cells, the spleen, anti-bodies, the thymus, the bone marrow, etc.

When the immune system senses any foreign substances or microbes it always keeps track of those infections. When you again come in contact with those microbes which have already been defeated by the immune system, your body immediately reacts to it. The immune system has the ability to quickly destroy the microbes as soon as they enter the body. So in order to be healthy and to prevent those infections/diseases, you need to maintain a healthy immune system. So here we are with 5 ways to boost your immune system.

1. Food

Food

Eating healthy food is one of the important factors to boost your immune system.

Citrus Fruits:

Citrus fruits are rich in vitamin C, which are known to strengthen your immune system. Citrus fruits also have other minerals and vitamins like potassium, magnesium, and copper which will keep your body functioning properly.

Garlic:

Garlic contains substances that can help boost your immune system. Garlic contains a substance called allicin which is responsible for the smell it creates when crushed. The substances that are present in garlic boost the white blood cells to fight against the viruses that cause common cold and flu.

Spinach:

It contains vitamin C, vitamin E, and flavonoids which help boost the immune system and the flavonoids present in it help to prevent the common cold.

There are many other foods such as ginger, green tea, bell pepper, etc. which makes your immune system stronger. Try to incorporate these foods into your daily diet and it will help you boost your immune system.

2. Exercises

Exercises

Exercising is one of the major factors for a strong immune system. The habit of exercising can promote blood circulation to the immune system and allows it to do their job efficiently. Certain exercises can help boost your immune system. But it should be done in the right way and for the right amount of time. Excessive exercising can be bad for your health and may worsen the situation.

3. Quit Smoking

Quit Smoking

The chemicals that are present in cigarettes are harmful to your lungs and can cause severe respiratory illnesses such as pneumonia, flu, etc. This can also have an adverse effect on your immune system. So in order to improve your immune system, it is necessary to quit smoking. There are many medicines available in the market that help you control smoking but you have to get the advice of your doctor before using the medicines.

4. Have a Stress-Free Lifestyle

Have a Stress-Free Lifestyle

Theimmune system and stresshave a strong connection. When you are stressed, your body produces a stress hormone called cortisol. Stress can decrease the body’s lymphocyte levels which can suppress your immune system and this can increase the risk of catching the viruses and other microbes that can cause common cold, flu, cold sores and other diseases in your body.

5. Quality Sleep

Quality Sleep

It is important for an adult to get about 8 to 10 hours of quality sleep per night. While you are sleeping your body produces a type of protein knows as cytokines. It is responsible to promote good sleep and it also focuses on infections and inflammations. Insufficient sleep