A healthy immune system is the body's most important tool against disease. If your immune system is weak, you can get sick easily, leading to long-term health issues.

You can boost your immunity with certain foods, vitamins, and exercise. But it takes a few weeks to see an impact, says Sangeeta Jhaveri, a New York City-based nutritionist. You can also use Fildena 100 if your doctor prescribes it for you.

1. Eat a Well-Rounded Diet

Eating a well-rounded diet is key to maintaining healthy immune function. A diet high in nutrient-dense foods and low in ultra-processed, unhealthy foods can help promote health and reduce disease risk.

A balanced diet also helps produce and maintain key germ-fighting cells in your body, improves vascular function, and reduces inflammation. Foods rich in nutrients that are critical to immune function include vitamins A, C, D, and E.

Yogurt contains live cultures that stimulate the immune system, as do kombucha, sauerkraut, kimchi, pickles, and tempeh (fermented soybeans). Look for plain yogurts fortified with vitamin D, which can also help boost your immune system.

2. Get Enough Sleep

A good night’s sleep is one of the most important factors in boosting your immune system. During sleep, your immune system releases hormones that boost your immunity and help you fight infection.

But lack of sleep can disrupt this process, reducing the production of these hormones. This can lead to a buildup of low-grade inflammation throughout your body, increasing your risk for serious health problems.

Getting enough sleep can also reduce your chances of developing diabetes and heart disease. But most adults don’t get enough quality sleep, which can be hard on your health. (Fildena 50 | Fildena 25)

3. Exercise Regularly

Regular exercise can help you feel better, have more energy, sleep better and reduce your risk of developing health problems. It may also help prevent Alzheimer’s disease and improve mental health.

When you exercise, your body releases endorphins – hormones that give you a feeling of well-being and a positive mood. A steady stream of these endorphins can boost your immune system and keep you healthy, even when sick.

During exercise, your body’s immune cells – such as neutrophils, natural killer (NK) cells, and cytotoxic T-cells – circulate more frequently in the blood. This helps your immune system detect infections early so that you can fight them off more effectively.

4. Stay Hydrated

One of the most overlooked and important ways to boost your immune system is to stay hydrated. This is because water helps oxygenate your cells, keeps them functioning at their best, and improves their ability to fight off infections.

You should drink around eight glasses of water daily, but this varies from person to person and is based on age, health, and activity level.

You can also get extra hydration from eating fruits and vegetables, which are naturally high in fluids and contain antioxidants to help your immunity. For example, cucumbers, watermelons, and strawberries are all excellent sources of hydration.

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5. Reduce Stress

Chronic Stress can weaken your immune system, making you more susceptible to infections. When under stress, your body releases hormones such as cortisol that promote the "fight or flight" response.

When the stressor is over, your hormones return to normal, and your body works normally.

This is good because it means your body is prepared to fight off a disease or virus when something happens that requires you to be ill.

But, too much of this inflammatory response can lead to chronic health problems like heart disease and gastric ulcers. It can also trigger depression and anxiety, making your immune system work less efficiently.