There aren't any quick fixes for boosting your immune system.

Your immune system is a complex network of cells and proteins that work together to protect your body from infection.

Eating a healthy diet, exercising, and getting enough sleep strengthen your immunity. Use Fildena 100 only after following your doctor's prescription.

1. Exercise

When you exercise, your body's immune system gets a boost. It increases blood flow, clears bacteria out of your lungs and airways, elevates body temperature that may be protective, strengthens antibodies to help fight infection, and reduces stress hormones.

Besides helping your immune system, exercise also helps lower your risk of heart disease and bone health. Increasing physical activity can also help you feel more energetic and boost your mood.

According to a recent review, aging and obesity can affect the function of your immune system. Still, regular exercise can boost your immunity's surveillance activity (when immune cells are in your bloodstream looking for infection). It also may reduce mortality rates from respiratory illnesses.

Despite the agreement that regular moderate-to-vigorous exercise benefits the immune system, there is a strong debate over whether intense activity suppresses immunity and creates an 'open window' of heightened infection risk in the hours or days after training (see box 1). Researchers at the University of Bath recently published an analysis of this debate in the international journal Exercise Immunology Review. (Fildena 50 | Fildena 25)

2. Eat a Healthy Diet

A healthy diet can help strengthen your immune system to help you fight off pathogens. It should include a variety of fruits, vegetables, whole grains, nuts and seeds, lean protein, and low-fat dairy products.

Eating a healthy diet will also help keep your weight healthy, improving your overall health and preventing disease. Avoid processed foods and eat as many fresh, unprocessed fruits, vegetables, legumes, and whole grains as possible.

Fruits and vegetables contain antioxidants, nutrients, and phytochemicals that can help your immune system. Dark, leafy greens and oranges are good sources of vitamin C, which helps strengthen the immune system by promoting white blood cell production.

Yogurt with live and active cultures is another good way to boost your immunity. Look for yogurt that has no added sugar. It's also a good source of vitamin D, which can stimulate your immune system to help you fight off disease.

3. Get Enough Sleep

Getting enough sleep is one of the most important ways to boost your immune system. Most adults need around seven to nine hours of sleep each night.

During sleep, your body releases proteins called cytokines, which promote sleep and are necessary for a healthy immune response. Studies show that people who don't get enough sleep have fewer of these cytokines, causing their bodies to be less capable of fighting off infections and diseases.

Sleep deprivation has also been linked to low levels of inflammation in the body, which contributes to various health problems, including obesity, diabetes, and heart disease.

It's especially important to prioritize sleep during cold and flu season when your immune system needs extra help fighting infection. In addition, a well-rested immune system can help you recover more quickly from illness and is better equipped to mount an effective response to vaccines.

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4. Take Supplements

Vitamins and minerals are key components of a healthy immune system. They help support your body's natural defenses by strengthening physical barriers, boosting the production of antibodies, and improving' communication' between cells, says Heather Moday, a board-certified allergist and immunologist.

If you're following a restrictive diet or have a medical condition affecting your ability to absorb nutrients, you might need a supplement to close the gaps in your nutrition. For example, if you have Crohn's disease, colitis, celiac disease, or an autoimmune disorder, you may not be able to absorb enough vitamins and minerals through your food.

If you're interested in taking supplements, talk to your doctor first. They can tell you if they're safe and add them to your health record.