5 ways to boost your immune system

On the morning of December 7, 1941, a “surprise” attack by the Japanese took place at Pearl Harbor. The attack, however, did not come as a complete surprise. At seven o’clock that morning, two soldiers at a radar station in the Pacific Ocean noticed several small dots on a screen growing larger and larger until the entire screen was filled with beads. Alarmed, the soldiers notified their lieutenant, whose casual response was, “Don’t worry about it.”

The rest is history.

The lieutenant, thinking that the planes were from California and nothing to fear, was unprepared for an enemy attack that led to a major world war.

Being prepared to fight off a contagious illness—whether it’s the flu, COVID-19, or any other infectious disease—is similar, in many ways, to the preparations and tactical moves that a military force must make to ward off an enemy.

Our immune system is an excellent network of “soldiers”—comprised of white blood cells, B cells, T cells, natural killer cells, and more. In optimum conditions, they are ready to fight off any pathogens (bacteria, viruses, or other microorganisms) that try to invade our bodies and destroy our health. The more robust our immune system, the less likely we are to succumb to the disease.

If you want to keep your immune system healthy and ready to fight, try these natural defense tactics:

Come clean

Over the past few months, as the COVID-19 pandemic dominated the news—and our lives—we heard this advice again and again: “Wash your hands.” And with good reason. According to the Centers for Disease Control and Prevention, washing your hands is one of the most significant steps you can take to lower the risk of getting sick and passing diseases on to others. Using warm water and soap for 20 seconds—about the time it takes to sing the “Happy Birthday” song twice—is one of the simplest and cheapest things you can do to prevent infection.

Another essential habit that lowers your risk of illness is proper sanitization of kitchen countertops, door handles, light switches, bathrooms, and other commonly used areas.

Suppose you’d instead not use harsh chemicals (my sentiments exactly!). In that case, you can find a slew of recipes on the internet for homemade cleaners and disinfectants that use such simple ingredients as vinegar, rubbing alcohol, hydrogen peroxide, household bleach, or essential oils.

(Note: Be careful when mixing ingredients, and be sure to follow the recipes strictly.)
2. Go to bed
Sleep is vital for our ability to function effectively in daily life. We have to achieve adequate energy levels, a healthy mood, a good memory, the ability to concentrate, and other brain functions.

A lack of proper sleep can also lower your immune function. According to the Mayo Clinic, sleep deprivation makes you more vulnerable to viruses, such as the common cold and reduces your ability to recover when you get sick. Wes Youngberg, Ph.D., author of Hello Healthy, says that getting less than seven hours of nightly sleep puts you at risk for developing infections.

(Teens need even more than adults—at least eight to nine hours of sleep a night.) One study of widows and widowers who had difficulty sleeping, found that their disrupted sleep patterns had weakened their immune systems. To increase your disease resistance, set a bedtime, and make it easier to stick to it by creating a calming bedtime ritual, such as taking a hot bath, listening to soothing music, and turning off screens an hour before you go to bed.

3. Step it up

We’ve heard about exercise’s fantastic ability to enhance heart function, boost energy, improve mood, and help prevent cancer. But that’s not all it does. Moderate exercise also has a powerful effect on the immune system, allowing the white blood cells to circulate more rapidly and raise body temperature, helping the body fight infection. A researcher from Appalachia State University compared the immune cell functioning of a group of women over 65 who exercised 90 minutes a day with their more sedentary counterparts. They found that those who exercised the immune function were an incredible 55 percent stronger than those who didn’t.
4. Power up with plants
One of the most potent factors in building a robust immune system is a healthy diet rich in fruits and vegetables. While variety is essential, specific fruits and vegetables pack a more significant punch than others. Some of the best choices are foods high in antioxidants, such as garlic, kale, spinach, broccoli, red peppers, onions, blueberries, strawberries, plums, prunes, red grapes, oranges, grapefruits, tangerines, lemons, and limes. Be sure to include these on your menu, but don’t focus only on a few foods. A balanced diet rich in fiber, vitamins, minerals, and phytonutrients is your best insurance protection against disease. A Pennsylvania State University study found that women between 60 and 80 years old who followed a healthy diet had immune systems that were just as strong as younger women ages 20 to 40.

5. Increase your water

Viruses can enter the body through small cracks in the mucous membranes. Staying hydrated prevents those membranes from cracking, thus reducing your risk of infection.

Experts use various formulas to calculate the recommended daily water intake, but an easy one to remember is “8 by 8,” or only drink eight eight-ounce glasses a day. Keep in mind, the more you weigh, the more water you need, and during hot weather, everyone, regardless of size, should increase their water intake. If you do become infected with a virus or other pathogen, adequate water intake will