How to Boost the immune system

Hello friends and readers , i am writing to you how you can boost the immune system in a natural way.
Firstly, i will love to highlight useful defination to you before i start ,firstly
WHAT IS AN IMMUNE SYSTEM
The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.
Abnormalities of the immune system can lead to allergic diseases, immunodeficiencies and autoimmune disorders.
What does it do?
The immune system keeps a record of every microbe it has ever defeated, in types of white blood cells (B- and T-lymphocytes) known as memory cells. This means it can recognise and destroy the microbe quickly if it enters the body again, before it can multiply
Parts of the immune system
The main parts of the immune system are:

• white blood cells
• antibodies
• complement system
• lymphatic system
• spleen
• bone marrow
• thymus.

What are the natural ways of boosting the immune system?
If you want to boost your immune health, you may wonder how to help your body fight off illnesses.
While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Here are some tips needed to boost the immune system naturally
Have a lot of sleep

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Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.
Eat more of plant food
Plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels,Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers and eating fruits and vegetables helps to boost the immune system

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Eat more healthy fats
Healthy fats,like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease causing bacteria and viruses. Healthy fats like olive oil and omega-3s are highly anti-inflammatory.
Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
Limit added sugars
Obesity may likewise increase your risk of getting sick. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease. Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions
Engage in Excerise
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

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