how to improve immune system

how to improve immune system

What can we do to improve the immune system and strengthen our immune system?

Our immune system is a protective shield that protects our body from many harmful organisms and all kinds of external factors. While the existing structure protects us from diseases, it would be appropriate for us to take care of this vital mechanism. Because a weakened immune structure can lead to a negative impact on a person’s health and quality of life.


immune system
immune system

In order to strengthen our immune system, we must first get to know this vital blessing offered to us.

The immune system is evaluated in two groups, acquired and natural immunity. The natural immune system is a combative form of defense in which the human body quickly responds to harmful external factors.

Gained immunity, on the other hand, means that the previously exposed factors are recognized by the body and eliminated by strengthening the immunity. The simplest example of this situation is the logic of vaccination. Through the vaccine, the body recognizes measles and chickenpox-like diseases and develops a permanent immune response.


If you are wondering if your immune system is weak; As the most practical answer, you can evaluate how many infections you have on average per year. If you think that you are constantly sick during the year, your immunity may be weakened. This indicates that immunity, which actually has a strong resistance structure, does not function sufficiently.

how to improve your immune system

In order to maintain a healthy life, it is very important to know how to improve your immune system as well as basic factors such as healthy nutrition, exercise, and sleep. The immune system is our body’s defense mechanism and protects us against infections, diseases, and even cancer.

 Therefore, it is very important to learn what we can do to improve our immune systems and prevent infections.

so, how to naturally boost your immune system?

Improve Your Immune System by Exercising

how to increse immune system
how to increase the immune system

It is known that regular exercise forms the basis of a healthy life. Exercises, which are of great importance for keeping the cardiovascular system healthy, balancing blood pressure, and maintaining weight control, are considered necessary for the immune system to be strong. Cardiovascular health must be protected in order for the immune cells to move freely in the body and carry out their work in the most efficient way. Therefore, for a healthy lifestyle, it is recommended to support at least 7 hours of sleep and a balanced diet with sports. By taking only half an hour every day, you can do sports and help your body gain strong immunity. You can create your own program with fat-burning exercises, home cardio workouts, Pilates, or fitness apps.

Improve Your Immune System with Herbal Teas

In order to improve the immune system, support can be obtained from herbal teas that have been used since ancient civilizations. Olive leaf tea, green tea, rosehip, dandelion, linden, echinacea, and ginger are among the immune boosters that come to mind first. Mixed herbal teas containing these herbs can also be preferred by consumers for their physical health. Experts warn that the consumption of herbal teas should not exceed 1-2 glasses a day and should be consumed by taking expert opinion. Drinks rich in vitamins, minerals, and antioxidants also help prevent water loss in the body.

What Are Immune-Boosting Foods?

how to improve immune system

You can have a strong immune system with a diet full of nutritious foods. Proper nutrition can support the immune system by protecting your body against diseases. Immune-boosting foods can be listed as follows:

Citrus fruits: Vitamin C, which is abundant in citrus fruits, can be beneficial for preventing diseases such as colds and flu. Vitamin C can increase white blood cell production.

Capsicum: Capsicum also contains a lot of vitamin C and can help strengthen your immune system.

Broccoli: Rich in minerals, vitamins, fiber, and antioxidants, broccoli can strengthen your immune system.

Garlic: Garlic, which stands out with its ability to cope with infections, is one of the immune-boosting foods.

Ginger: Ginger can be helpful in reducing inflammation and chronic pain.

Spinach: It is a food rich in both vitamin C and antioxidants. It helps in fighting infections.

Yogurt: Another food that stands out in strengthening the immune system is yogurt. Yogurt, which is rich in vitamin D, is also probiotic.

For strong immunity, it was important to consume such immune-boosting foods and pay attention to your health.

How to strengthen the immune system

So, how can we strengthen our immune system and keep it at the right level?

It is known that eating patterns, sleep, stress level, exercise, and water are important for immune functions to work well and in balance. Although there are still many unknowns about immunity, experts agree that immunity can be strengthened by paying attention to these substances.

 In order to strengthen the immune system, it is important to choose a healthy lifestyle first. 

The basic recommendations for a healthy life are listed as follows:

  • No smoking
  •  A diet rich in fruits and vegetables should be adopted.
  •  Regular sports and exercise should be done.
  •  A healthy weight should be maintained, excess weight should not be gained.
  •  Alcohol should be consumed in moderation and should not be consumed if possible. 
  • Get enough sleep. (At least 7 hours of sleep a day is recommended) 
  • Hands should be washed frequently.
  •  Meat should be thoroughly cooked and eaten. (Meat products can contain bacteria on it)
  •  A stress-free life should be adopted. (It is recommended to spare time for meditation and hobbies.)
  •  Consumption of additive-free, unpackaged, natural food should be directed.

Related questions about how can improve your immune system 

How to improve the immune system?

Among the things that improve the immune system; If you have an unhappy and pessimistic mood, get rid of it, consume foods containing vitamin B 12, pay attention to vitamin D deficiency, and meet your Omega 3 needs.

What foods should be eaten to improve the immune system?

In order to improve the immune system, it is necessary to drink at least two liters of water a day, to include products such as yogurt, cabbage, kefir, fish on the table, to consume oily seeds such as almonds, peanuts, hazelnuts, sunflower seeds, and to eat fresh vegetables or fruits every day.

How do we know if the immune system is weak?

The most important sign of a weakened immune system is that you are constantly sick. If you struggle with upper respiratory tract diseases 3 or more times during the winter months, your immune system is weak. Susceptibility to diseases in general also indicates weak immunity.

How to increase the immune system?

To increase the immune system, you should quit smoking, consume healthy foods, remove stress from your life, get enough sleep, exercise regularly, stay away from alcohol, and pay attention to hygiene.

how to quickly boost the immune system?

Among the foods that strengthen the immune system; eggs, parsley, fish, spinach, foods containing vitamin C or A, yogurt, almonds, walnuts, peanuts, hazelnuts, cabbage, kefir, drinking plenty of water.

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