8 Easy Ways to Improve Your Immune System

Immunity refers to the body's ability to protect itself from pathogens (viruses and bacteria). Immunity is usually divided into innate and adaptive immunity, that is, that which is innate and that which is acquired. Your acquired immunity can be improved and maintained with these 8 simple steps:

1. Eat healthy and varied food

Make sure you have a healthy, varied and high-fiber diet. Choose lots of vegetables, berries, fruits and root vegetables, as well as fish and whole grains on your plate. These foods  contains nutrients that are important for the immune system , such as:

• Vitamin D
• Iron
• Vitamin C
• Vitamin A
• Zinc
• Vitamin B6
• Vitamin B12
• Folate
• Copper

Vitamin D gets you from fish, zinc from whole grain products and vitamin C from berries and fruit . You can use supplements to complement your diet with important nutrients.

Read more here about how you can take simple steps to take care of your immune system!

2. Monitor your vitamin D intake

Vitamin D plays an important role in the development of the immune system . Especially for people living in the Nordic countries do not get enough vitamin D. You can get Vitamin D from sunlight, fish and vitamin- added dairy products. However, it is difficult to maintain adequate vitamin D levels through sunlight and diet alone. 

Vitamin D is recommended as a dietary supplement, especially during the dark season. The recommended intake of vitamin D is at least 10 micrograms ( μg ) per day for both adults and children. 

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3. Get a normal immune system with vitamin C and zinc 

Vitamin C and zinc contribute to the normal function of the immune system . You can get vitamin C from fruits and berries . Good sources of zinc include whole grains, dairy products and meat. 

An adult should get at least 75 to 100 milligrams (mg) of vitamin C per day. For children, the recommendation for vitamin C intake is 40 to 50 milligrams per day. 

Vitamin C may be helpful in preventing the flu, especially among athletes. If you do get the flu, you can temporarily take higher doses of vitamin C and zinc to potentially shorten the duration of the flu and to relieve symptoms. 

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4. Spend time outdoors and exercise regularly - but don't overdo it

Staying fit helps improve your immune system. Exercise is a great way to sweat out waste products and increase your stress tolerance. Exercise also increases the production of endorphins while reducing the production of stress hormones. 

It is good to exercise regularly and spend time outdoors. Remember to be active daily by, for example, taking the stairs instead of the elevator. Do a cardio exercise 2-3 times per week. Also take time for relaxation to maintain a good balance. 

Remember not to overdo your training as too much exercise can increase your risk of infection. An overtrained body goes into a stressed state, which weakens the immune system. Hard training during an outbreak of an infection slows down the healing process and can make the flu worse than usual. 

If you are sick, you should rest and take a break from exercise . When you have the flu, it is important to remember that "all good things come to those who wait" and return to normal activities only after having a few fever- free days. 

5. Sleep well, and enough

Sleep does not alone have an effect on the immune system , but lack of sleep does alter the function of the hormone and immune system as a stress reaction, which in turn makes you vulnerable to infections. When you sleep your body recovers from the day's stress and injuries. 

Most adults need 7 to 8 hours Sleep. Sleep quality is important because discontinuous sleep is not very refreshing. A healthy diet, a reasonable amount of exercise, avoiding alcohol, and winding down before bed are good ways to improve sleep quality. It is also a good idea to keep your bedroom temperature cool. 

6. Avoid stress

It is often easier said than done, but avoiding excessive stress is important for the immune system. Physical and mental stress weakens the immune system by changing the function of the body's immune system, making it easier for pathogens to gain access to the body. 

So why doesn't a dutiful employee get the flu in the middle of an important work project, but get sick afterwards, during the weekend or vacation? Can stress protect us from getting sick? Some studies found that short-term and low-level stress may also have improved the immune system due to the secretion of adrenaline and other hormones in the body, but there is no certainty in this. 

7. Spend time on relationships

Taking care of your own health also includes nurturing social relationships. Social relationships improve the health of the brain and mind, which in turn affects a person's holistic well-being and therefore the immune system. That's why it's worth investing in your well-being, your mind, and good relationships. 

A relaxing walk with a good friend while getting vitamin D from the sunlight and picking berries from the forest – IT is an effective and easy way to improve your own and your friend's immune system! 

8. Have good hygiene

Practice good hand hygiene! Wash your hands thoroughly with soap when you get home, after using the toilet, and before eating. Disinfecting your phone and other frequently touched items can be helpful. It is also important to wash your hands and maintain good hygiene while traveling. 

Sneeze into your elbow or a tissue instead of your hands. Throw away the used tissue. Another effective way to protect yourself from infection is to avoid crowded places and close contact with sick people. 

When the flu finally hits; rest and don't blame yourself

No matter how much you exercise and how healthy you eat, you probably won't be able to avoid infections forever. Some types of flu will eventually strike. A healthy adult can have about 2 to 4 flus per year and a child about 6 to 10 each year. 

When you get the flu , remember to rest, eat healthy and forget about blaming yourself. Everyone gets sick from time to time . The flu also has its advantages ; you can watch your favorite series, read a good book or sleep all day, if you feel like it! 

Frequently asked questions

How to improve immunity?

You can improve your immune system by focusing on playing along with your body. This includes understanding when your body needs rest, eating healthily, staying active, having healthy relationships, and, most importantly, getting enough sleep. Diet is also perhaps the most important factor that you can do something about.

What is immune defense?

Immunity refers to the body's ability to protect itself against pathogens (viruses and bacteria). Immunity is usually divided into innate and adaptive immunity, that is, that which is innate and that which is acquired.

What is extrinsic immune defense?

The external immune system refers to external factors such as the skin, mucous membranes and other organs. Or put another way, the things that keep the body "tight". A conscious relationship with the state of the body, focusing on both the external and internal, helps to give you a better immune system.