Boosting Your Immune System

Thanks to our unhealthy lifestyle and worsening environmental pollution, diseases have become more common in the last 4-5 decades. According to a study, around 95 percent of the global population has health problems.

Diseases kill millions every year and bring down the quality of life of many others in different parts of the world every year. Debilitating health conditions do not just prematurely take millions of lives, but also cost billions of dollars.

Thankfully, we now have the technology to cure almost all major diseases. Over the years, we have developed several groundbreaking medicines and treatment procedures that save millions of lives every year.

That said, is it not better to come up with a plan to reduce vulnerability and build resilience than over-relying on medicines? Given the fact that most diseases stem from immune system disorders, you must take steps to boost your immune system.

Let’s take a look at some ways to strengthen immunity.

Eat Healthy

They say you are what you eat. The food you eat has a major impact on your immunity. To boost your immune system, eat whole plant foods such as veggies, legumes, nuts, seeds, and fruits. These foods are a rich source of nutrients and antioxidants that boost the body’s natural defense mechanism to keep harmful pathogens at bay.

The fiber in plant foods is fodder for gut microbiome or healthy bacteria found in the human gut. Consume foods rich in healthy fats. Typical examples include salmon, whole eggs, chia seeds, and cheese. These fats boost the body’s immune response to pathogens by decreasing inflammation.

Walking on Daily Basis

According to Emile R. Mohler, III, MD, former Director of Vascular Medicine at Penn Medicine, many randomised clinical studies have demonstrated that walking may make a significant impact for individuals with peripheral artery disease.

Get Enough Sleep

Various studies have linked sleep to the functioning of the immune system. A good night’s sleep can boost the effectiveness of specialized immune cells known as T-cells. Studies have also revealed that when a person does not get enough rest, their body’s ability to produce cytokines, a type of protein that attacks infection and inflammation reduces.

Now that almost the entire world is under lockdown, you do not have any excuse to not get enough sleep.

Tend to have trouble falling asleep? Try these tips:

  • Blue light emitted by TV, laptop, and mobile screens can negatively impact your circadian rhythm. To sleep better, limit screen time before bed.
  • Exercise regularly.
  • Try sleeping in a completely dark room or using a sleep mask.
  • Go to bed at the same time every night.

Continue Receiving Chiropractic Adjustments

Various studies have shown that chiropractic care can boost the immune system. One study, for instance, that involved 107 individuals found that people who had been under chiropractic care for five years or more had a 200 percent more effective immunity than those who had never received chiropractic care. (Source-

So how does chiropractic care work? Studies show that the immune system and the nervous system are interlinked. A problem impacting the nervous system can weaken the immune system. Chiropractic care is known to de-stress the nervous system. A healthy nervous system is vital for immune system function.

Additionally, chiropractic care can increase the effectiveness of white blood cells, improving the body’s natural ability to fight off harmful bacteria and viruses.

Avoid Unhealthy Foods

Avoiding unhealthy foods is as important as (if not more important than) consuming healthy foods. Stay away from unhealthy foods with empty calories. Limit your intake of foods rich in unhealthy carbs and sugars.

High intake of refined carbs and sugars has been linked with an increased risk of heart ailments and type-2 diabetes. These health conditions can negatively impact the immune system increasing the person’s susceptibility to different illnesses.

Take Supplements

Studies show that taking certain supplements such as vitamin C and D and zinc can boost the body’s natural defense mechanism. Some other beneficial supplements that you must consider taking are multivitamins, omega-3, elderberry, and magnesium.

Buy only those supplements that have been independently tested by third parties, as supplements are often mislabeled. Also, before starting a course, remember to consult your doctor. Always take supplements according to the directions on the label.

Exercise Regularly

Getting moderate exercise such as brisk walking, jogging, and swimming for just 20 minutes a day can boost your immune system. Studies show that regular exercise can reduce inflammation, helping the immune cells regenerate at a rapid pace.

Manage Your Stress Levels

Stress is a silent killer and can impact your health in more ways than you could imagine. High stress levels and a weakened immune system go hand in hand. Various studies have found that long-term stress can promote inflammation and undermine immune cell function.

With all the negativity surrounding us, many people are exhibiting symptoms of stress and anxiety. Some activities that you can try to keep stress at bay include mindful practices such as meditation, yoga, and journaling.

Quit Smoking

Have you been thinking about quitting smoking for years? Now is the right time to stop thinking and start doing. Smoking can increase your risk of developing immune disorders. Smokers are also at high risk of developing respiratory illnesses.

A study shows that smoking does not just weaken the immune system, but can also turn the immune system against the body’s own cells (autoimmune disorder). When a person quits smoking, the body starts cleansing itself of the excess carbon monoxide.

In most cases, the oxygen levels in the body return to normal within just 24 hours after quitting smoking. This lowers the risk of the person having a heart attack.

Humanity is facing one of the toughest challenges in its history. Most parts of the world are reeling under the impact of the deadly virus. That said, humanity has also overcome numerous challenges before. Stay strong, stay safe. Together we will defeat this virus.

At Toth Chiropractic, we care for your health and well-being. Dr. Douglas Toth is one of the best chiropractors in Santa Rosa. Over the years, he has leveraged the healing power of chiropractic adjustments to help several of his patients get their health back on track. To consult him, call at (707) 526-1390.