20 Ways to Naturally Build and Boost Your Immune System

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Whatever your age, fitness, and training schedule, we can all feel under attack during the winter months, with endless colds, the dreaded ‘24-hour bug’, or a dose of flu. One of the best ways to counter this onslaught is to keep your immune system fighting fit.

How healthy is your immune system?

  • Do you get more than three colds a year?
  • Do you find it hard to get rid of infections?
  • Do you suffer from joint pains and fatigue?
  • Do your glands in your neck, armpits, or groin feel tender?
  • Is your performance during training or competition failing?
  • Do you suffer from an inflammatory disease such as eczema, asthma, or arthritis?
  • Do you have antibiotics at least once a year?
  • Do you frequently suffer from respiratory symptoms?
  • Do you get less than 5-7 hours of sleep each night?
  • Do you suffer from allergies to certain foods?

If you answered YES to five or more of these questions, it’s time to focus on boosting your immune system.

Various factors can compromise our immunity, including poor diet, nutritional deficiency, environmental pollution, stress, and, yes, over-training. The good news is there are plenty of natural remedies to help. Try some of these…

20. Get a good night’s sleep

Sleep and immunity are closely tied.

In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm or your body’s natural wake-sleep cycle.

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.

19. Stop over-training

While moderate exercise can stimulate your own body’s defenses (30-40 minutes 3-5 times a week), over-training can actually stress your immune system and deplete your body of key nutrients, particularly B vitamins and antioxidants.

More is definitely not better — exercising too much means you’re not giving your body adequate time to recover. Early warning signs include illness, injuries, and decreased performance.

So take at least one day off exercising per week and ease up if you’re suffering from ongoing aches and pains.

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