Ways to raise immunity and fight colds

Your immune system is made up of a complex set of cells, processes, and chemicals that constantly defend your body against invading pathogens, including viruses, toxins and bacteria, and keeping a strong immune system all year-long is essential for avoiding illness and infections.

Making healthy lifestyle choices by eating nutritious foods and getting Sleep and exercise are among the most important ways to strengthen your immune system; in addition, research has shown that taking vitamins, minerals, herbs and other substances can help improve the immune response and potentially protect against disease.

With temperatures dropping, many are looking for ways to raise immunity. To fight colds and flu, and to strengthen your immune system, you can follow several methods instead of using supplements.

1. Vitamin D

Vitamin D is a fat-soluble nutrient essential for the health and functioning of your immune system, vitamin D enhances the pathogen-fighting effects of monocytes and white blood cells, which are important parts of immune system defense, and reduce inflammation, helping to boost the immune response.

Many people are deficient in this important vitamin, which can negatively affect immune function, and low vitamin D levels are associated with an increased risk of upper respiratory infections, including influenza and allergic asthma.

2. Zinc

Zinc is essential for immune cell development, communication, and plays an important role in the inflammatory response, as zinc is also particularly protects tissue barriers in the body and helps prevent the entry of foreign pathogens.

Deficiency of these nutrients significantly affects the ability of your immune system to function properly, leading to an increased risk of infections and diseases, including pneumonia, and according to research, 16% of all deep respiratory infections worldwide are found due to zinc deficiency (15 reliable sources).

3. Vitamin C

Vitamin C is perhaps the most common supplement taken to protect against infection due to its important role in immune health, this vitamin supports the function of various immune cells and enhances their ability to protect against infection, and it is also necessary for cellular death, which helps maintain the health of the immune system by getting rid of old cells and replacing them with new ones.

Vitamin C also acts as a powerful antioxidant, protecting against damage caused by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals, supplementation with vitamin C has been demonstrated to lessen upper respiratory infections' duration and intensity, including the common cold.

4. Other supplements with the ability to boost immunity include:

Selenium:

Selenium is an essential mineral for immune health, animal research shows that selenium supplementation may enhance antiviral defense against influenza strains, including H1N1.

Garlic:

Garlic has powerful anti-inflammatory and antiviral properties, and has been shown to boost immune health by stimulating protective white blood cells such as natural killer cells and macrophages, however, human research is limited.

Liquorice:

Licorice contains many substances, including glycerin, that may help protect against viral infections, and according to research glycerin shows antiviral activity against the coronavirus.

B-complex vitamins:

B vitamins, such as B12 and B6, are necessary for a functioning immune system.

Curcumin:

Curcumin is the main active compound in turmeric, has powerful anti-inflammatory properties, and animal studies suggest it may help improve immune function.

Ways to raise immunity

1- Exercise regularly

Exercise is not only limited to building muscle and getting rid of stress, but also raises immunity and good health, as exercise moves from immune cells in the bones to the bloodstream, and from the bloodstream it moves to the tissues, and in this way it raises immunity and makes immune cells more efficient to detect and fight infection.

Exercise - File photo

2- Maintain a healthy diet

One of the best ways to raise immunity is to follow a healthy diet, as the body absorbs vitamins more efficiently from food sources than nutritional supplements, and to raise your body's immunity, maintain a balanced diet that includes:

- Vitamin B6, available in chicken, salmon, tuna, potatoes and leaves.

- vitamin C, found in citrus, tomatoes, broccoli and spinach.

- vitamin E, spinach, peanut butter and sunflower oil are sources of its content.

- Zinc, and to get it eat red meat, dairy products and legumes.

- Magnesium, nuts and wheat products are rich sources of magnesium.

3- Access to vaccines

Vaccines help your immune system recognize and fight disease-causing germs, bacteria and viruses.

4- Drink plenty of water

Drinking plenty of water is one of the best ways to raise immunity in the body, as it helps the blood flow that contains immune cells and spread in the body.

5- Get plenty of sleep

You can give your immune system a chance to fight infection and disease by getting plenty of sleep.

6- Reduce stress

Stress can affect your immune system, so try to relieve it by taking a deep breath, meditating, praying or exercising any activities that help reduce stress.