Build Up Your Immune System Fast With These Tips

Build Up Your Immune System Fast With These Tips

The human body has an amazing ability to fight off infections, but sometimes we need to take action to boost our immunity. Here are some simple steps that will help you build up your immune system quickly.

Here's how to boost your immunity fast.

One of the easiest ways to boost your immunity is by eating foods rich in vitamin C. Vitamin C helps your body produce antibodies that protect against infection. It also boosts your white blood cells, which are part of your immune system. Other foods high in vitamin C include broccoli, bell peppers, strawberries, oranges, tomatoes, and kale.

Vitamin C, also known as ‘ascorbic acid’ or ‘ascorbate’, has long been recognised for its important role supporting healthy immune system function as well as its antioxidant properties, protecting against oxidative stress and free radical damage to body cells. It is likely that all of the biochemical and molecular functions of vitamin C relate to its antioxidant properties. Interestingly, research also suggests that co-administration of vitamin C with Quercetin exerts a synergistic action due to the capacity of vitamin C to recycle Quercetin into its active form, potentially increasing its bioavailability and antioxidant activity.

Eat More Antioxidants.

Eating more antioxidants will help keep your immune system strong. Antioxidants are compounds found in fruits and vegetables that fight free radicals, molecules that damage cells and DNA. Free radicals are produced when oxygen interacts with other substances, such as fats, proteins, and carbohydrates.

Quercetin is a well-known antioxidant and an abundant ‘flavonoid’ found in several foods derived from plants. Flavonoids are natural compounds obtained in the human diet from the ingestion of plant products, that have been widely recognised for their antioxidant properties discovered more than 40 years ago. Quercetin is the most abundant flavonoid in the human diet and is derived from plant-based food products including onions, apples, blueberries, kale, broccoli, tea and red wine. Scientific evidence has demonstrated Quercetin’s physiological properties for a range of mechanisms, including antioxidant effects. Quercetin’s antioxidant activity means that it can help reduce free radical damage to body cells, as well as helping to maintain immune system health and function.

Drink More Water.

Drinking plenty of water helps your body stay hydrated, which is essential for good health. In addition, drinking enough water helps flush out toxins and waste products from your body.

If you’re struggling to drink enough water, start a water tracker, and make sure you're ticking off eight glasses of water per day. If you struggle to drink cold water, try drinking cups of hot water with lemon or your favourite herbal tea.

Take Vitamin D Supplements.

If you're concerned about your vitamin D levels, take supplements. It's recommended that adults consume between 400 IU and 1000 IU per day. In Australia, the maximum daily dose of vitamin D recommended for general use is 1000 IU per day unless advised otherwise by your doctor.

Vitamin D deficiency is relatively common with nearly a third of Australians over the age of 25 shown to have low levels of vitamin D.

Maintaining optimal levels of vitamin D may assist in supporting general health and wellbeing, including immune system health, neuromuscular function, nervous system health, as well as absorption of dietary calcium to maintain healthy teeth and bones.

The safest way to optimise your vitamin D level is to consider seeing your GP for a blood test and to supplement accordingly to attain levels of 100 nmol/L (this is the suggested general target for optimal beneficial effects of vitamin D). In general, the total daily requirement of vitamin D (from sunlight and diet combined) is around 4000 IU to maintain levels above 100 nmol/L. Evidence suggests that excessive exposure to the sun to obtain these levels may increase skin cancer risk, and therefore dietary supplementation may be beneficial.

Avoid Alcohol.

Drinking too much alcohol can actually weaken your defences against infections. In fact, excessive drinking can lead to an increased risk of pneumonia, influenza, and other respiratory illnesses.

Alcohol consumption is the second leading cause of preventable morbidity and mortality in Australia, contributing to more than 3000 deaths and 100,000 hospitalisations each year.