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How to Naturally Boost Your Immune System


Now more than ever, it is crucial to bolster your immune system on a daily basis. If you want to boost your immune health, you may wonder how to help your body fight off illnesses. While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens or disease-causing organisms.


Here's an easy way to get started:


1. Get enough healthy sleep. Sleep and immunity are closely tied together.

In fact, inadequate or poor-quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. https://pubmed.ncbi.nlm.nih.gov/26118561/

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. https://pubmed.ncbi.nlm.nih.gov/30920354/

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle. https://pubmed.ncbi.nlm.nih.gov/31504080/

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.

Summary

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.

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© 2020 by Lindsey Faucette, DO