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5 Natural Ways To Boost Immunity In 2021

5 Natural Ways To Boost Immunity In 2021

A well functioning immune system keeps your health intact. But bugs and germs are everywhere. They can weaken your immune system leading to infections.

So, if you’re conscious about your health, there's a need to maintain high immunity levels. And boosting your immune system naturally is the best way to do it.

Here are five natural ways you can enhance your immunity:

Cut Down on Sugars

Overeating sugar affects your body and the brain. It can be a direct cause of cavities, added weight, cognitive decline, and vulnerability to all manner of disease. However, sugars found in fruits are better than processed sugars, which tend to have many unpleasant effects on your body. 

Consuming excess sugar affects the cells that target bacteria within your immune system. The sugar interferes with how the white blood cells attack bacteria and trigger low-grade inflammation in the body. This contributes to chronic diseases such as diabetes and those affecting the cardiovascular system.

Apart from sugary treats like soda and cake, you should also watch other favorite bites. Processed foods like pizza, crackers, popcorns, crackers, bagels, and more add sugar to the system. All such foods in their processed form, break down into sugar after entering the bloodstream.

Get Enough Sleep

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To feel well-rested, an adult requires 7 to 8 hours of sleep every night. Getting enough sleep is a perfect way of fighting off illness by boosting immunity. Just the same way you set the alarm for rising, you should set the alarm for winding down.

There are established ways of ensuring a good night’s sleep. Start by having a regular sleep routine to get the same amount of sleep each night. Alternatively, you can use CBD based products like CBD edibles to induce relaxation and promote sleep.

Try and reduce your caffeine intake before bedtime. Caffeine is known to remain in the system for up to 6 hours, and you should avoid it during late hours. Even after falling asleep, caffeine will still cause you to wake up often this depriving you of enough sleep.

Using alcohol near bedtime and using digital screens could also interfere with the restful sleep that you require. Develop a habit of switching off devices two hours before bedtime. Having your room as dark as it could get will also help with better sleep for better immunity.

Take Probiotic Supplements

Probiotics improve the body's immunity and help to prevent many diseases. They work by regulating your immune response. This regulation of the body's immune response is crucial in the prevention and treatment of diseases.

The supplements have several genes and specific compounds that mediate the effects of immunoregulation. The biological effects of probiotics in hosting immunity regulates systemic and mucosal immune cells’ functions. This is alongside intestinal epithelial cells. 

Probiotic supplements have therapeutic potential for diseases, which include immune response-related disorders. These include eczema, allergies, viral infections, plus the probable adverse effects of vaccination. Therefore, it’s crucial to boost the body's healthy bacteria with probiotic supplements while providing it with the fuel it needs to thrive.

Consume Whole Foods

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As good and balanced as supplements are, eating foods rich in nutrients is essential. Whole foods have nutritional benefits that originate from important components like fiber and phytochemicals. The immune system will fight viruses best when nutrient-rich foods fuel it.

These foods include fruits and vegetables as they are high in antioxidants, which protect the body from inflammation and cell damage. The vitamin C and beta carotene antioxidants though found in several foods are more in whole fruits and vegetables. The colorful ones like strawberries, bell peppers, and spinach are excellent sources of vitamin C.

Seeds and nuts contain vitamin E that is an excellent protector of your body's immune system. Lean proteins are also vital for boosting immunity by building up the immune system cells and antibodies. Proteins also help with the healing and quick recovery after an illness.

Plant-based proteins like beans, seeds, and nuts are good protein sources, and animal-based lean meats, eggs, milk, and fish. Zinc also plays a pivotal role in the immune system. Without it, a person can be more vulnerable to illnesses and diseases.

Exercise Regularly

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You may not be in a mood for strenuous physical activities because of age, time, and other factors, but this should not translate into staying inactive. Regular physical activities can strengthen your body's immune system, which helps it fight off various infections and viruses. Set a target of at least 30 minutes of physical activity for three days every week.

These physical activities can include running, jogging, yoga, biking, walking, cycling, swimming, or other low impact workouts. Exercises increase blood circulation and have anti-inflammatory effects on the body.


As noted above, you can make several lifestyle and dietary changes today to strengthen your immune system in 2021. These include reducing your sugar intake, eating right, working out regularly, getting adequate sleep, and taking prebiotic supplements. These suggestions reinforce your body’s defenses against harmful pathogens and may help to prevent diseases.

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