The role of our immune system is to protect us from any foreign substance that could harm the body. These foreign substances are also known as antigens. Antigens include bacteria, viruses, parasites, and fungi. When those organisms are found in the body, they trigger the immune system, which, in return, tries to destroy the antigen with various mechanisms. Our immune system can be divided into two categories: innate and adaptive.

A complex network of cells, tissues, organs, and the substances they make that helps the body fight infections and other diseases. The immune system includes white blood cells and organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels, and bone marrow.

We can link the health of the immune system to so many aspects of our lives. The food we eat, the quality of our sleep, and the level of stress are all things that are within our control to supercharge our bodies. In the following guide, we will provide you with various steps that you can implement today to strengthen your immunity.

But first, let’s do a little checklist to assess your lifestyle and how well you do on the immune system.

Check all that apply to you.

Ear infection yearly
Use antibiotics at least once a year
Reoccurring Skin issues like rash or inflammation
Autoimmune disease
Susceptible to infections
Suffer from colds or flu every year
Feel tired or exhausted often
Take medications regularly
Live a sedentary lifestyle (do not exercise regularly)
Experience daily stress
Lack of sleep or insomnia
Often eat out or prepared meals from the store
Smoke
Eat fewer than 3 servings of fruits and vegetables per day
Have 1–2 alcohol drinks per day
Eat sweets every day (candy, chocolate, ice cream, etc.)

The more that applies to you, the less resilient your immune system. Some of the things above are avoidable, like food and drinks; some can’t be changed immediately, like an autoimmune disease.

Let’s explore the things you should avoid in your life to boost your immune system and give yourself a better chance to fight illnesses caused by bacteria or viruses.

Sedentary Lifestyle

A sedentary lifestyle will likely increase the cholesterol in your body and blood pressure. Since the heart and the immune system work together as a strong team against disease, it is essential to keep the heart healthy. Daily exercise is very important.

Alcohol

Alcohol is a toxin that can cause a lot of inflammation in the body. To prevent that defense mechanism from being activated, you should avoid drinking alcohol. When you drink, you decrease your immune system’s ability to fight off the harmful bacteria and put yourself at more risk of getting sick.

Smoking

Smoking puts you at a higher risk of lung infections like pneumonia. To increase the efficiency of your immune system, you should avoid smoking at all costs.

Stress

Stress is one of the biggest culprits when it comes to getting sick.

Food to Avoid

Anything that comes in a box, in the freezer section of the store, or in a can should be avoided, unless you are 100% sure that no sugar or salt is added to the food. You can change your diet to be mostly whole foods. Cutting processed food reduces the chances of inflammation in the body. You should also avoid sugar as much as you can, since it hurts your metabolism and can cause chronic diseases like diabetes or heart problems. Chronic diseases increase your risk of getting sick from a virus.

Sleep Deprivation

People who don’t get enough sleep (7 to 9 hours per night) tend to get sicker. To ensure that your immune system is functioning optimally, you need to make sure that you get adequate sleep. Since sleep is critical to our immune system.

Although daily stress, sedentary lifestyle, and lack of sleep are things that you can change, your best defense remains good hygiene. Limit, as much as you can, your exposure to the virus or bacteria. Let’s explore what you can change today and identify the food that you can eat to help heal your body.