The immune system is a system of biological structures and processes within an organism that protects against disease. It is the body’s second line of defense, after physical barriers like the skin and the mucous membranes.
The immune system is located throughout the body and includes the thymus gland, bone marrow, the spleen and a vast network of lymph nodes. It comprises many cells, tissues, proteins and organs.
The main function of the immune system is to prevent and fight infections, germs and cancer. The immune system is essential for proper functioning of the body and it works non-stop to keep our body healthy and ward off problems.
An impaired immune system causes symptoms like allergies, frequent sickness, digestive issues, fatigue, delayed growth and slow development.
There are several factors that contribute to a low immune function, such as: emotional stress, vitamin deficiencies, sleep deprivation, lack of physical exercise, excessive use of antibiotics, over exposure to harmful ultraviolet (UV) sunrays, poor dietary habits, exposure to environmental toxins and inadequate hygiene.
Strengthening the immune system is very beneficial and relatively easy and can be done through lifestyle changes and simple home remedies.
Here are 10 home remedies that will help you boost your immune system:
1. Garlic
Garlic is a known natural immune booster. According to a 2009 study, published in Environmental and Molecular Mutagenesis, garlic enhances the immune functions and has antibacterial, antiviral and antifungal activities.
Garlic contains the organosulfur compound allicin helps fight infection and bacteria. In addition, garlic contains vitamins C and B6 together with the minerals selenium and manganese. All of these contents help boost the immune system.
- Eat 2 to 3 raw garlic cloves on an empty stomach every day.
- Add crushed garlic to your meals when cooking. Avoid cooking garlic for too long because that will destroy its active compounds.
- If you don’t like raw garlic, you can take supplements, but only under a doctor’s supervision.
2. Turmeric
Turmeric has antioxidant properties that are important for the health and the immune system. Antioxidants help the immune system to function properly and neutralize free radicals.
Curcumin is the active compound in turmeric, and it makes the cells more resistant to infection by improving the ‘orderliness’ of cell membranes.
- Make turmeric milk and drink one glass every day. Just boil 1 teaspoon of turmeric powder in 1 cup of milk. You can add some honey if you want and drink it.
- You can include turmeric in your cooking.
- Turmeric supplements are also available, but consult your doctor before taking them.
3. Probiotic Yogurt
One of the best remedies for low immunity is eating probiotic yogurt every day. It contains many friendly gut organisms (probiotics) that strengthen the immune system.
It helps in the development of white blood cells and antibodies, which in turn reduce the incidence and duration of infections.
- Eat two cups of probiotic yogurt with live cultures every day.
- You can also make a smoothie from yogurt and immune-boosting fruits like blueberries, bananas, apples, and strawberries.
4. Lemon
Lemon is rich with vitamin C, which is very important for boosting the immune system. Vitamin C helps the white blood cells to function properly in order for them to respond quickly to infections. Lemon also helps in removing toxins from the body and also helps in maintaining the body weight.
- Squeeze half a lemon and pour the juice into a glass of purified, lukewarm water.
- You can add a little honey.
- Drink this each morning on an empty stomach.
- Have your breakfast after 30 minutes.
5. Green Tea
Drinking green tea on a regular basis is a simple way to boost your immunity. According to a 2011 study, conducted by Oregon State University, several beneficial compounds in green tea help increase the regulatory T cells (Tregs) in the body that play an important role in the functioning of the immune system and suppression of autoimmune disease.
The antioxidants in green tea keep the immune system running normally by protecting the body from free-radical damage.
- Steep a green tea bag for 5 minutes in a cup of hot water.
- Remove the tea bag, add honey if you want and drink the tea.
- Drink 2 to 3 cups of green tea every day.
6. Ginger
According to Ayurveda, ginger is a good remedy for boosting your immunity. Ginger has a warming effect on the body which helps to break down toxins accumulated in the body, which reduces the risk of infection. Ginger also improves blood circulation.
- In order to boost immunity, drink ginger tea twice a day. To make the tea, put one tablespoon of thinly sliced ginger in two cups of water and boil it for 10 minutes. Strain, add honey and lemon juice and drink it.
- You can also use dry or fresh ginger in your dishes, or you can take ginger tablets, but only after consulting your doctor.
7. Astragalus
Astragalus is a traditional Chinese herbal medicine that is used to boost immunity. Astragalus has immune-building and adaptogenic effects that heighten the efficiency of practically every component of the immune system.
- Take one handful of dried astragalus root slices and add them to 1 quart of water. Boil it for 30 minutes, and then strain it. Drink this tea every day.
- This herb also exists in supplement form, but consult your doctor before starting a supplement regimen.
Note: If you want to use this herb to strengthen your immune system or have an immunity disorder, always talk to your doctor first.
8. Indian Ginseng (Ashwagandha)
According to Ayurveda, ashwagandha increases the red blood cells, white blood cells and platelet counts, and is useful in the modulation of immune system reactivity.
Ashwagandha has antioxidants that scavenge and neutralize the free radicals, which helps boost immunity. The plant is available in powdered, dried or fresh root form in the market.
- Take one teaspoon of ashwagandha powder and add it to a cup of water and boil it for 5 minutes. Strain, add honey and drink this tea once a day.
- You can also take one tablespoon of ashwagandha root powder, together with a glass of hot milk, before going to sleep.
Note: Ashwagandha is not recommended to pregnant women. This herb may also interfere with medicines that are used to treat high blood pressure because it decreases blood pressure. People who have autoimmune diseases should consult their doctor before taking this herb because it may cause the immune system to become more active.
9. Vitamin D
A 2011 study, published in the Journal of Investigative Medicine, says that vitamin D plays an important role in modulating the adaptive and innate immune responses.
A vitamin D deficiency is linked with increased autoimmunity and increased susceptibility to infection. Therefore, in order to boost your immunity, try to maintain the adequate amount of vitamin D in the body.
- Sunlight triggers the production of vitamin D in the body, so expose your body to early morning sunlight for 10 – 15 minutes a day.
- You can also include foods high in vitamin D in your diet, like fatty fish (salmon and mackerel), organ meats, egg yolks, cheese, some mushrooms and foods fortified with vitamin D.
- Consult your doctor if you want to take vitamin D supplements.
10. Exercise
Exercising 5 days a week for 30 minutes can help boost your immunity. Exercise increases white blood cells, improves blood circulation, fights obesity and flushes bacteria out of the lungs and airways. All these factors reduce the chances of getting sick often. Any form of exercise is better than a sedentary lifestyle.
- You can walk, run or jog for 20 to 30 minutes every day.
- Try bicycling and swimming a few times a week.
- Exercise in the gym every other day.
- Play golf, football, badminton or basketball regularly.
Note: Although exercising is very healthy, be careful not to overdo it. Also, avoid high-intensity workouts when you are sick because it can delay recovery.
Additional Tips
- You can strengthen your immunity system by including plenty colorful fruits and vegetables in your meals.
- Have a well-balanced diet with an adequate amount of vitamins C and A, selenium, zinc and iron.
- Keep a positive outlook toward life.
- Drink 8 – 10 glasses of water a day.
- Get enough sleep to help your body recover.
- Avoid stressful situations because stress overload suppresses immune function.
- Quit smoking and also avoid secondhand smoke.
- Reduce your alcohol intake because it impairs the immune system and increases vulnerability to diseases.
- Always wash your hands after using the toilet and before eating to prevent the spread of infections.
- Follow proper oral hygiene.
- Avoid people with colds or other infections and avoid crowds.
- Avoid harmful toxins because they can impair the function of the immune system and trigger the formation of cell-damaging free radicals.
- Ask your doctor about vaccinations.
