Boost Your Immune System – 10 Natural Methods

Autumn has set in, and with the arrival of the cold season, the human body faces and must cope with temperature variations, dry air, and various environmental factors. Because of this, we become more prone to germs and catch colds, flu, or respiratory infections.

Stress, fatigue, a chaotic lifestyle, and inadequate nutrition lead to:

• a weakened immune system;
• a decrease in the body’s resistance in fighting pathogens.

Strengthening the immune system should be a priority for each of us, given that immunity is the only barrier between the human body and external threats. The good news is that there are plenty of natural remedies and activities we can do to boost our immune system.

What is the immune system?

The immune system is a network of cells, tissues, vessels, and organs specialized in defending the body against viruses, bacteria, and germs. The immune system has the ability to identify and destroy organisms from the external environment that enter the body. A weak immune system will not cope with these pathogens, which will lead to the body getting sick. On the other hand, a strong immune system ensures good health, allowing us to feel well and carry out our daily activities.

The immune system is made up of the following structures and organs:

• Bone marrow – this is where white blood cells, which protect the body from infections and foreign bodies, are produced.
• Thymus – a small gland located behind the sternum and active until puberty. It protects the body from autoimmune diseases, which occur when the immune system begins to attack its own tissues.
• Lymph nodes – bean-sized structures that swell when the body is dealing with an infection.
• Spleen – the largest organ of the lymphatic system, which contains white blood cells that fight infections.
• Tonsils, as we all know them from early childhood – due to their location, they activate the body’s immune system when they detect pathogens entering the body through the mouth or nasal cavity.

Types of Immune System

There are 2 types of immune system:

• Innate, native immune system;
• Acquired immune system.

The innate immune system is genetically determined and is what a child inherits from their mother throughout pregnancy and breastfeeding. It provides defense against pathogens that the mother has come into contact with throughout her life.

The acquired immune system appears after birth, but not immediately, but when the child comes into contact with a first antigen to which they are not immunized. Thus, the body develops the ability to defend itself against various pathogens, as well as to retain, recognize, and attack them upon their next appearance.

Causes of Decreased Immunity

There are several causes that lead to a decrease in the body’s immunity and an increased predisposition to catching germs and viruses. Among the causes are:

• Inadequate nutrition and insufficient intake of vitamins, minerals, carbohydrates, lipids, proteins, which lead to deficiencies and unbalance the body overall.
• The presence of illnesses such as diabetes, cancer, AIDS, or treatments, such as chemotherapy or improperly administered antibiotics.
• A sedentary lifestyle, developed through lack of sports and physical activities.
• Smoking and excessive consumption of sugar and alcohol.
• Genetic factors that play a major role in the immune system, with immune system diseases being transmissible.
• Stress, which causes hormonal imbalances in the body, and insufficient rest, which can exacerbate stress.
• The action of environmental factors, such as excess pesticides, cleaning solutions, pollutants, food additives, etc.
• Age is another factor that leads to decreased immunity. As we age, our immune response diminishes, and the risk of respiratory and bacterial infections, flu, pneumonia, and cancer increases.

Symptoms of a Weakened Immune System

A weakened immune system will always favor the onset of infections, flu, allergies, and other medical conditions.

Source: Freepik.com

The symptoms of a weakened immune system are very varied and differ from person to person, but we should be concerned when we experience frequent, severe, and slow-healing infections. Among the symptoms of a weakened immune system, we mention:

• General fatigue and lack of energy;
• Insomnia;
• Digestive problems;
• Repeated urinary tract infections;
• Skin infections;
• Frequent cold sores or genital herpes;
• Extreme weight fluctuations;
• Loss of appetite;
• Lack of concentration;
• Recurrent respiratory infections;
• Ear or sinus infections;
• Swollen lymph nodes;
• Anemia.

10 Natural Remedies to Boost Your Immune System

Surely, we have all had periods in our lives when we have faced decreased immunity due to one or more of the causes mentioned above. Fortunately, however, the immune system can become much stronger and more resistant to pathogens if we change our dietary habits, adopt a healthy lifestyle, and resort to various natural remedies and activities, which not only stimulate our immune system but also have many other benefits for the body. Here they are:

1. Ginger

It is a plant that can be consumed as tea, grated and/or mixed with honey, or as a spice for various dishes. Ginger is an excellent remedy for strengthening the immune system and for combating colds and flu. It also helps to normalize digestive function and improve the level of certain liver enzymes. Ginger also reduces stress, calms morning sickness, and prevents oral infections, such as gingivitis and periodontitis.

Source: Unsplash.com

2. Honey

It is one of the most common foods in our homes, with numerous health benefits. Honey not only stimulates the immune system and helps in treating cough, colds, and sore throats, but also has a potent antibacterial effect in various internal and external bodily issues. Furthermore, regular honey consumption calms stress and emotions. It also provides a true source of energy for our body, containing iron, calcium, potassium, and B vitamins. Also from the apitherapy family, even consuming royal jelly can prove extremely effective, especially during convalescence. It quickly strengthens the immune system and restores hormonal activity.

Source: Unsplash.com

3. Elderberry

It is one of the few medicinal plants known in folk medicine that improves overall health, but also has numerous therapeutic effects, aiding in the treatment of many conditions. Elderberry strengthens the immune system and is used as a dietary supplement, increasing the body’s resistance. It is effective in relieving cold symptoms by up to 60%. At the same time, elderberries are used to eliminate toxins from the body and are ideal for reducing symptoms associated with pollen allergies and rhinitis.

Source: Unsplash.com

4. Aronia

Aronia is a berry that brings many advantages to our daily health. The most common form of consumption is aronia juice. Aronia juice protects and strengthens our immune system, containing a multitude of essential vitamins and minerals for the human body – vitamins A, C, E, iron, zinc, and calcium. In addition, aronia juice protects our body from viruses, reduces the chances of infection, regulates blood sugar, and prevents diabetes, but also provides us with the energy we need for the whole day.

Source: Unsplash.co

5. Sea Buckthorn

It is a plant whose components are used to bring numerous benefits to our body. A course of sea buckthorn berries is recommended at the end of summer, as it strengthens immunity against illnesses that may occur at the beginning of the cold season. Additionally, sea buckthorn stimulates appetite and contains vitamins A, B1, C, and E. Besides boosting immunity, sea buckthorn also helps in combating and treating inflammation, improves the digestive system and the cardiorespiratory system, remedies joint problems, and stimulates collagen secretion, thus maintaining skin elasticity and slowing down the aging process.

Source: Unsplash.com

6. Echinacea

It is the plant that prepares our body and helps it to adapt more easily to the transition to the cold season, boosting immunity. Echinacea has a bacteriostatic action against certain bacteria, viruses, and fungi. It has proven effective in:

• combating infections, flu, and colds;
• treating urological, gynecological, polyarthritis, and headache problems.

This plant contains vitamins A, E, C, potassium, iodine, copper, and zinc, possessing numerous immunostimulant properties.

Source: Unsplash.com

7. Arnica

It is one of the most precious plants when it comes to boosting the immune system. When administered internally, it acts on the throat and upper respiratory tract. Externally:

• improves blood circulation;
• warms the extremities;
• alleviates bruising;
• provides a state of physical comfort, by relaxing muscles.

Source: Pexels.com

8. Orange and Carrot Juice

Easy and quick to prepare, orange and carrot juice is an excellent elixir:

• for taste,
• to strengthen the immune system, due to its antioxidants and high amounts of vitamins A and C.

We only need one carrot and 2 oranges to get this immunity-boosting remedy, which should be consumed regardless of the season.

Source: Freepik.com

9. Sports and Exercise

These are also easy and accessible methods to increase the body’s immunity. They cause white blood cells and antibodies to circulate faster through the body. Regular physical activity is considered the fountain of youth, helping to maintain a long and healthy life. Walking is recommended regardless of the season, because:

• fresh air oxygenates the body;
• resistance to viruses will be much higher;
• it helps to eliminate stress and depression;
• it combats insomnia;
• it improves concentration.

Source: Unsplash.com

10. Sun Exposure

It favors the strengthening of the immune system. Lymphocytes, or white blood cells (responsible for fighting infections), multiply under the effect of natural sunlight. They fight bacteria and keep the body healthy. Also, sun exposure stimulates vitamin D production, which plays a particularly important role in the body’s health:

• It helps the immune system fight diseases;
• it maintains bone health;
• it eliminates excess fat;
• it strengthens teeth;
• it prevents cancer;
• it alleviates joint pain;
• it improves sleep quality;
• it contributes to reducing mild depression.

Source: Unsplash.com

Conclusions

Let’s not forget the importance of rest, good hydration, and a proper diet rich in vitamins and minerals. All these will prepare our body for the cold season.