Boost Immune System: What to Do When You Start Feeling Sick

When your health starts to decline and you are infected by a virus or bacteria, there are certain things that you can do to boost your immune system, assist the body in recovery, and even stop sickness from happening at all. In this blog post, we will talk about the things that you can do when you first notice the symptoms of a cold or flu.

When​‍​‌‍​‍‌ we are ill, the objective should not be to “boost” the immune system, but to help it work more naturally and effectively. So, it can be the one to give a fast and efficient reaction to the invader [1]. Most of the time, the very first signs of a common cold or flu are caused by the immune system’s inflammation as it starts to struggle with the ​‍​‌‍​‍‌infection.

Boost Immune System with Zinc 🧬💪

The one thing that is zinc and cannot be overemphasized is the fact that it is extremely helpful to boost your immune system. It enables the body to get over the cold in less time and with fewer symptoms. Essentially, if you are willing to increase your zinc intake, you will have to eat food that is highly rich in this mineral.

Zinc​‍​‌‍​‍‌ is one of the very important micronutrients required for the growth and proper functioning of immune cells, such as T-lymphocytes and natural killer cells [2]. Meta-analytical studies based on various scientific experiments, have revealed that the use of high-dose zinc lozenges (which give at least 75 mg of elemental zinc per day) can basically shorten the duration of the common cold by about 42% if such medication is taken within 24 hours of the appearance of symptoms [2]. The action by which this happens is that zinc ions interact with the parts of rhinovirus (the virus causing the common cold) responsible for its reproduction in the nasal mucosa and hence, block the ​‍​‌‍​‍‌replication.

Furthermore, vitamin C can be considered one of the most essential things for the immune system. Why not take vitamin C through food rather than supplements? If you are to eat foods that are naturally rich in it, you should eat more of lemons. Compared to the rest of the fruits like oranges, lemon can be regarded as the best natural source of vitamin C since juice-making and pasteurizing processes can lower the vitamin C content.

Vitamin C (ascorbic acid) is a powerful antioxidant that supports the function of various immune cells and helps protect them from damage caused by oxidative stress [3]. In​‍​‌‍​‍‌ most cases of regular supplementation, Vitamin C is not responsible for the prevention of colds in the general population. However, a dose of Vitamin C at the very beginning of the symptoms may help to lower both the duration and the intensity of the disease [3]. Among the best food sources of Vitamin C are red or yellow bell peppers, kiwi, strawberries, and broccoli, which in many cases have a higher content of Vitamin C than lemons or ​‍​‌‍​‍‌oranges.

Apple Cider Vinegar 🍎🥃

Apple cider vinegar is a good method to hasten the recovery time by making your body more acidic. When you give yourself an acidifying therapy with apple cider vinegar, you also make more effective phagocytosis (the procedure through which phagocytes consume and kill microorganisms). To put it simply, acidifying your body can power up your immune system by enabling it to use the white cells more effectively.

The claim that apple cider vinegar (ACV) can “make your body more acidic” to enhance immune function is a scientific misconception [4]. Through​‍​‌‍​‍‌ strong homeostatic mechanisms with the lungs and kidneys, the human body keeps blood pH within a very narrow range of 7.35 to 7.45; systemic pH is not altered by the intake of ACV [4]. Even though ACV has acetic acid, which is a very mild antimicrobial agent in a petri dish, its main advantage may be that it helps the gut to be healthy as a fermented product, which in turn, facilitates the immune ​‍​‌‍​‍‌system.

The Power of Garlic 🧄⚡

Among the many weapons of the human immune system, garlic is the most powerful one against viruses, and it is a fact that it also has antibacterial and antifungal abilities. On the very first day of sickness, take garlic internally. Not only can garlic be added to tasty dishes such as soup, but it can also be eaten in its raw form. So, timing is everything, and make sure that it is the very first thing you do when you consume garlic during your sickness.

Much​‍​‌‍​‍‌ of the health benefits of garlic can be traced to its organosulfur compounds, especially allicin that is generated when a garlic clove is smashed or chopped [5]. Allicin has been shown in laboratory studies to exhibit broad-spectrum antiviral, antibacterial, and antifungal activity, making it a valuable natural support during the initial stages of infection [5]. If one wants to get the full benefit, one should eat raw, crushed garlic right away as allicin is very unstable and it is broken down very quickly when ​‍​‌‍​‍‌heated.

Intermittent Fasting ⏰🥗

Intermittent fasting is the kind of therapy that is very effective when you get sick. This is because when one fasts from time to time, the body automatically switches over into a repair and recovery mode, which in turn builds one’s resistance to stress. A handful of processes take place at the cellular level during intermittent fasting, and these processes can be very advantageous to boost your immune system. So, if you are having the first symptoms of a cold or flu, do not rush to eat. That will be very helpful to your healing.

Intermittent Fasting (IF) and calorie restriction can induce autophagy, a cellular “self-cleaning” process that removes damaged cells and recycles cellular components [6]. It​‍​‌‍​‍‌ helps the immune system as the immune system components that are worn and damaged are replaced with new, more efficient ones, thus the immune system is, in a manner, “rebooted” [6]. To be able to provide more energy to fight the infection and the process of cellular repair which are very energy-consuming, the body temporarily “withdraws” the digestion ​‍​‌‍​‍‌process.

You can read more about the benefits of intermittent fasting here. And try our professional Intermittent Fasting Calculator.

Reduce Stress 🧘‍♂️😌

Sickness often comes as a result of stress that people undergo in life. Hence, it becomes necessary to use all the power you have to diminishing stress. You should take part in events that bring relaxation and emotional well-being. Good stress management skills can keep you from getting sick and, in case you already are, they can accelerate your recovery process. The physical activity benefits of stress-reducing activities, like yoga or meditation, further enhance your immune system’s resilience.

Chronic psychological stress leads to the sustained release of stress hormones like cortisol, which is a potent immunosuppressant [7]. High cortisol levels can inhibit the production of protective cytokines and reduce the effectiveness of white blood cells, making the body more susceptible to infection and slowing recovery [7]. Therefore, engaging in stress-reducing activities like mindfulness, deep breathing, or light movement is a direct way to support immune function.

Avoid Sugar, Alcohol, and Dairy Products 🚫🍰🍷🥛

When you are sick, it is of great necessity that you avoid sugar, alcohol, and dairy products. These products are able to nourish your bacteria, thus they can prolong your illness. So, the moment you decide to rid yourself of these products is the moment you start your recuperation.

Science​‍​‌‍​‍‌ strongly supports the idea that people should not consume refined sugar as well as alcohol because these two substances can both temporarily weaken the function of white blood cells and increase systemic inflammation, thus, slowing the immune response [1]. Nevertheless, the idea that dairy products cause more mucus production or that they help make the disease last longer is mostly a myth [8]. Research has gone on repeatedly, and no association between eating milk and mucus production in the respiratory tract has been found, even though some people may feel a temporary thickening of their ​‍​‌‍​‍‌saliva [8].

Boosting Your Immunity 🛡️🌿

Why is it that some people catch a disease and others don’t? This comes down to one’s inner resistance or susceptibility to viruses and microbes. The importance of exercise in maintaining a strong immune system and being in good general health means that you are less likely to get sick.

Immune resilience is built through consistent, healthy lifestyle choices, not quick fixes [1]. Regular, moderate exercise improves circulation, allowing immune cells to patrol the body more effectively, and contributes to overall immune surveillance.

The Importance of Sleep 😴🌙

There is no question that sleep plays a very important role in the process of strengthening the immune system. Proper rest can be the body’s defense against infections, while being in a condition of extreme tiredness may result in the immune system giving up. The connection between exercise and health is clear in this case as well since performing physical exercises on a regular basis can make sleep more restful and thus, the immune system gets enhanced.

Do not hesitate in putting sleep as your first priority every day. This will make up your total health and keep diseases away.

One​‍​‌‍​‍‌ could fairly argue that sleep is the single most important factor that governs the immune system because the body performs the production and distribution of crucial immune elements such as cytokines and T-cells during this time. Immune memory consolidation in the body is what happens during deep sleep and it is the basis for a safe reserve against germs for the future [7]. A long period of not getting enough sleep has been identified as a major cause of the body’s defense system becoming less reactive and the risk of getting sick going up ​‍​‌‍​‍‌significantly.

Conclusion

If malaise is to occur, then an immediate action to lessen the intensity and duration of the disease is a must. To accomplish this, one can invite zinc, vitamin C, apple cider vinegar, garlic, intermittent fasting, stress relief, and sleep into one’s life regime to boost the immune system and lower the risk of getting sick. Also, don’t forget to pay attention to your body signals and stay healthy.

The​‍​‌‍​‍‌ most evidence-based immediate actions are early, high-dose zinc lozenges, eating raw garlic, making sleep a priority, and, for a short time, practicing intermittent fasting to stimulate cellular repair [2] [5] [6] [7]. ​‍​These strategies, combined with avoiding immune suppressors like sugar and alcohol, provide the best support for the body’s natural recovery process.‌‍​‍‌

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1. Immune System: How It Works. National Institute of Allergy and Infectious Diseases (NIAID). [URL: https://www.niaid.nih.gov/research/immune-system-overview]
2. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials. M. Science, et al. (2012 ). CMAJ. [URL: https://pmc.ncbi.nlm.nih.gov/articles/PMC3394849/]
3. Vitamin C in the Prevention and Treatment of the Common Cold. A. Bucher, et al. (2016 ). Journal of the American College of Nutrition. [URL: https://pmc.ncbi.nlm.nih.gov/articles/PMC6124957/]
4. Debunking the health benefits of apple cider vinegar. University of Chicago Medicine. [URL: https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar]
5. Antiviral potential of garlic (Allium sativum ) and its organosulfur compounds. R. Rouf, et al. (2020). Journal of Food Science and Technology. [URL: https://www.sciencedirect.com/science/article/pii/S0924224420305641]
6. Intermittent fasting, a possible priming tool for host defense against SARS-CoV-2 infection: Crosstalk among calorie restriction, autophagy and immune response. M. A. Hannan, et al. (2020 ). International Immunopharmacology. [URL: https://pmc.ncbi.nlm.nih.gov/articles/PMC7351063/]
7. Sleep and immune function. M. R. Irwin. (2015 ). Pflugers Archiv – European Journal of Physiology. [URL: https://link.springer.com/article/10.1007/s00424-011-1044-0]
8. Milk consumption does not lead to mucus production or occurrence of asthma. B. Wüthrich, et al. (2005 ). Journal of the American College of Nutrition. [URL: https://www.tandfonline.com/doi/full/10.1080/07315724.2005.10719503]