3 tips to strengthen your immune system in 24 hours

You might look at yourself and find that you are stressed, overwhelmed with your busy schedule, and sleep less. And suddenly you feel sick. It starts with a sore throat, a runny nose, and a mild headache. After a few hours, you feel chills, muscle aches, and fatigue that make work difficult. He’s clearly saying to you: Slow down that busy pace, take care of yourself more, he’s begging you, but who has time for that?

Although there is no magic bullet to eliminate the infection completely, there are many natural methods you can take to strengthen your immune system. Following these methods may make your body stronger so that it can fight viruses such as the common cold or the flu. 

‌‌Understand the immune system

Like an army of many units, your immune system is a complex defense complex made up of various cells, chemicals, tissues and organs. This device works 24/7 continuously to protect your body from harmful substances (viruses, bacteria, and toxins) and defend against disease and infection. 

Its first line of defense is the skin, stomach acid, beneficial bacteria and mucous membranes. These physical and chemical barriers – just like castle walls – prevent pathogens from entering and spreading throughout the body. 

If a stranger crosses the first line of defense, the innate (natural) immune system kicks in. Cells called macrophages – or macrophages – identify and destroy invading cells. If these cells cannot handle the infection, they release messengers called cytokines that call on lymphocytes to support them and join the fight. 

‌‌‌‌3 Tips to Strengthen Your Immune System

For the immune system to function efficiently and optimally to fight disease, it needs training, balance and support. Reducing stress, eating a diet rich in fruits, vegetables, and whole grains, eating a high-quality multivitamin (to ensure you get all the nutrients you need), exercising regularly, getting enough sleep, and keeping your body hydrated is a good long-term strategy. Long helps keep your immune system strong.

But, even if you take good care of your body, you may still be vulnerable to infection nonetheless. Fortunately, there are steps you can take to quickly boost your immune system. Here are some suggestions.

‌‌Get enough rest

Sleep revitalizes the immune system, and it has a major effect on the body’s ability to fight infections. So, as soon as you notice that you are feeling overwhelmed, take a nap, and go to bed early. 

Your body makes several types of cells and antibodies that fight infection while you sleep. Not only is you more likely to get sick when exposed to viruses, but if you get sick and don’t sleep well, it may take longer to recover. A 2015 study found that people who slept less than six hours a night were four times more likely to have a cold than those who slept more than seven hours.

Do you have difficulty sleeping? Establish a sleep routine. Go to bed and wake up at the same time every day. Stop using electronics about an hour before bed. Keep your room dark and cool. Avoid caffeine, large meals, and alcohol before bedtime.    

Taking  melatonin, a hormone that the body naturally produces, can help increase comfort. Several herbs can aid sleep, such as  valerian, chamomile, and passion flower. A dip in a warm bath with soothing aromatic oils such as  lavender  or a cup of tea that contains soothing herbs such as  hops and sage  stimulates relaxation so you can fall asleep faster.   

‌‌Use the neti bot

The neti pot has been used   in India for ages and is a bowl that you fill with a saline solution and use to rinse your nasal passages. This can help reduce cold and flu symptoms, and relieve a dry nose and sinus headache. A systematic review found that using nasal and throat lotions to prevent and treat upper respiratory infections works for many common viruses.

‌‌Follow a healthy diet that includes immune-boosting supplements

While no supplement prevents or cures disease, some vitamins, minerals, herbs, and other products may improve how the immune system responds to an infection. 

vitamin C

Vitamin C  is usually the first supplement people use when they start to feel sick, and they do so for a good reason. A scientific panel has concluded that there is a causal relationship between dietary intake of vitamin C and the normal function of the immune system. 

Also known as ascorbic acid, this vitamin is present in high concentrations in immune cells and plays several important roles in regulating the immune system. As an antioxidant, it also helps reduce inflammation. It also increases macrophage cell activity and stimulates lymphocyte proliferation. 

While research has not proven that vitamin C supplementation reduces the chances of developing the common cold, a comprehensive analysis of 29 controlled trials looking at the benefits of taking 200 mg of vitamin C per day found that it might reduce the duration and severity of a cold. Another study found that among individuals who exercised in cold climates, those who took vitamin C to prevent the common cold had their chances of getting a cold in half.

Vitamin D

Vitamin D is the “sunshine” vitamin, which is an important fat-soluble vitamin that is used by all body cells. Vitamin D is only present in a few foods (fatty fish and shiitake mushrooms), and it is usually added to other foods (especially dairy products). The body also produces vitamin D when the skin is exposed to sunlight. 

Vitamin D is an important stimulant of innate immunity, along with its ability to improve calcium absorption and stimulate bone growth. It also enhances the ability of white blood cells to fight germs and reduce inflammation. An analysis of 24 randomized controlled trials of 11,321 people concluded that “vitamin D supplementation is safe and protects against acute respiratory infections”. 

Almost half of the world’s population is deficient in Vitamin D, and most people in the United States do not get enough of it, consuming less than 400-800 IU. While there is currently no agreement on the optimal and maximum safe level for vitamin D supplementation, the Institute of Medicine considers 4,000 IU per day (100 micrograms) to be safe for adults.

Vitamin E

Vitamin E is a powerful antioxidant found in vegetable oils,  nuts, seeds, and green leafy vegetables    And it plays an important role in boosting immunity. Research shows that taking vitamin E supplements increases cellular immunity, especially in older adults.

While vitamin E deficiency is rare in healthy people, most Americans get less than the recommended amount for adults (15 mg) from the diet alone. Taking a  multimineral and multivitamin supplement, which typically contains around 13 mg of this vitamin, can ensure adequate intake.

Zinc

This mineral is found in many foods such as seafood,  beans ,  nuts, red meat, and poultry, and zinc is an essential mineral that the immune system needs to function properly. Zinc helps kill viruses and bacteria, and is needed by cells involved in innate immunity. When cells and tissues suffer from inflammation, zinc also acts as an antioxidant, stabilizing membranes, and preventing free radicals from damaging normal cells. 

Zinc supplements are used to treat and prevent many respiratory infections and colds. An analysis of studies conducted on the use of zinc to treat or prevent colds concluded that “taking zinc within 24 hours of the onset of symptoms reduces the duration and severity of colds in healthy people.”

More than 20 percent of the world’s population is deficient in zinc. Studies have found that even a slight deficiency in zinc can negatively affect the immune system. In general, it is considered safe for adults to take zinc up to its maximum daily limit (40 mg).

Olive tree leaf extract

Olive tree leaves  in the form of extract, tea, or powder have been used medicinally in Europe and the Mediterranean region as a traditional remedy for centuries. The leaf contains a natural plant chemical called oleuropein, which appears to stimulate immunity, anti-viral, anti-bacterial, anti-fungal, and anti-oxidant. 

While more research is needed to determine the effect of olive tree leaf extract on the immune system, research in the test tube has shown that it has antiviral properties and the ability to kill harmful microorganisms such as Candida and E. coli. 

Probiotics

Good bacteria called  probiotics  are known to improve gut health, improve some mental health conditions, and calm digestive disorders. What many people don’t realize is that since there is a large percentage of the immune system in the digestive system, consuming probiotics can strengthen them.

Whether you take probiotics as a supplement or in a fermented food (such as yogurt,  kombucha , miso, sauerkraut, and kefir), in either case it has many positive effects on immunity. It stimulates the immune system and stimulates the production of cytokines. In addition, these beneficial bacteria strengthen the gut so that they can prevent harmful bacteria from growing. Research has also shown that regular intake of probiotics can reduce the chances of developing an upper respiratory infection.

Garlic

Garlic has been  used medicinally for centuries to prevent and treat disease. Not only will this improve the taste of soups or fries, but it also makes vegetables boost the immune system by stimulating specific cells. Research has shown that people who took an old garlic extract supplement had increased normal immune cell proliferation and had less cold and flu.

While more medical studies are needed in humans to prove the benefits of garlic for the immune system, it is known that it has anti-inflammatory, antiseptic, anti-fungal, antibiotic, and antioxidant properties, and it may be able to help the body kill viruses and microorganisms. Other harmful.  

During cold, flu and pandemic season, it is extremely important to know how to care for and strengthen the immune system to fight viral infections. There is no need to perform all the procedures mentioned. Start taking good care of your body all the time – not just when you have a cold. Make immune health your top priority, and this will increase your overall health and wellness.