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How to Boost Your Immune System And Stay Healthy

The immune system keeps you healthy and helps you heal. Your diet plays a vital role in keeping your immune system healthy. Stress can wear down your immune system and make you ill. A common cold, flu, or another cold-weather illness directly results from your weakened immune system. You need your immune system to stay healthy. For your immune system to function correctly, you need a nutritious diet, regular exercise, and little stress. So how can you ensure that your immune system is working at optimum level and you are as healthy as you can be?

You can boost your immune system by following some of these healthy living strategies:

  • drink plenty of fluids
  • exercise regularly
  • limit stress
  • get plenty of sleep
  • include probiotics from foods or supplements
  • eat a colourful, well-balanced diet.

Drink Lots of Water

There’s no substitute for water. Water consumption varies for every individual, but aim to consume eight glasses of 8-ounce water per day. However, this is not always feasible. After hours of sleep, your body becomes dehydrated, so drink a glass of water right after you wake up. Drink a glass of water before every meal or set reminders throughout the day if you struggle with drinking enough water. Your daily water intake can include caffeine-free hot tea.

Workout Regularly

You need exercise to keep your weight under control and prevent chronic illnesses such as heart disease and high blood pressure. Exercise also helps boost your immune system. This enhances your immune system’s effectiveness because it improves blood circulation.

Keep Your Stress Levels Minimum

There are many minor and large stresses you face every day. Your immune system can become overworked and drained due to daily stress. Self-care is crucial, so take the time to do it. Self-care varies from person to person, so make sure to take time to do things that “refill your tank.” This can include reading, meditating, going for a walk, engaging in a hobby, or getting a massage. Also, practice deep breathing at least once a day. It could be anything from 5 minutes to 15, depending on your schedule and workload.

Get Enough Sleep

A good night’s sleep is essential to your physical and mental health. Sleep deprivation lowers your natural immune system and increases inflammation. A good night’s sleep strengthens the immune system. The average adult needs between seven and eight hours of sleep per day. Youth have greater sleep requirements.

Go For A Healthy Diet

Maintaining a healthy immune system requires a healthy diet. You can feel better and heal faster with a diet that includes plants, fibre, protein, and healthy fats. Your body needs protein to recover.

Certain foods are best for boosting immunity because they contain probiotics, live bacteria, and yeasts good for your gut health and digestion. Cultured and fermented foods have probiotics. To find them on food labels, look for “live active cultures.” Probiotic-containing foods include:

Kvass (fermented rye bread drink) and kombucha (fermented, lightly sweetened black or green tea drink) are traditional fermented beverages from the Slavic and Baltic regions.
Sauerkraut and kimchi that have not been pasteurized
You can eat yogurt, kefir (a creamy, thick and drinkable yogurt), lassi (milk or yogurt drinks) and leban (liquid or semisolid curdled food)
Soy sauces made from soybeans, such as soy sauce, shoyu or tamari, and tempeh (made from fermented soybeans) may include tofu, miso, natto (fermented soybeans), and shoyu or tamari.
Talk to your healthcare provider if you are interested in taking a probiotic supplement. In grocery and natural food stores, vitamin sections offer various options. If you are already taking medication for some illness, you could talk to a compounding pharmacist. They can change the dosage and the formulation for you. They can add active ingredients to the medicine you take, so you don’t have to take many pills or tablets at once. They can also remove any ingredients you might be allergic to.

Eat Colourful Foods

You can stay healthy by eating a healthy, balanced diet. Get a variety of nutrients by eating a rainbow of fruits and vegetables each day. You should eat protein-rich foods like brown rice and quinoa as part of a healthy diet. Be sure to limit your intake of processed foods, sugary beverages, and drinks such as soda and alcoholic drinks that lack nutrition.


A healthy immune system is vital for your body to fight off bacteria and infections. Follow the steps mentioned above to keep your immune system at its peak. If you want to take supplements for probiotics or multivitamins, contact our compounding pharmacists so they can develop a customized dosage for you.

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