The immune system is the body's defense system against infections, viruses, and bacteria. The
immune system attacks germs entering the body and helps us to be healthy. The immune
system works to recognize and eliminate any foreign invaders (bacteria, viruses, parasites, and
fungi) that cause infection, illness, and disease. The major parts of the immune system are
white blood cells(also known as leukocytes), antibodies, the lymphatic system, the complement
system, the spleen, the thymus, and the bone marrow.
The tips to strengthen your immune system are explained below.
1. Get enough sleep
Sleep and immunity are closely related. In fact, not sleeping well might increase the
susceptibility to disease. Resting well can strengthen your natural immunity. It is advisable to
sleep more when you are sick to allow your immune system to fight the disease.
If you are having trouble sleeping, try to limit screen time to an hour before going to bed, as
blue light from your phone, TV, and computer can disrupt your circadian rhythm or your body's
natural sleep-wake cycle. Other sleep hygiene tips include sleeping in a dark room or wearing a
sleeping mask, going to bed at the same time every night, and exercising regularly.
Adults need 7 hours or more of sleep each night, teens need 8 to 10 hours, and younger
children and babies up to 14 hours.
2. Eat more plant-based foods
Plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and
antioxidants that can strengthen your immune system against harmful pathogens. The
antioxidants in these foods help to decrease inflammation by fighting unstable compounds
called free radicals, which cause inflammation when they are accumulated in your body.
Chronic inflammation is linked to numerous health conditions, these include heart disease,
Alzheimer's, and different types of cancer.
Meanwhile, the fiber in plant foods feeds the healthy bacteria in your gut. A resilient gut
microbiome can improve your immunity and help to prevent harmful pathogens from entering
your body through the digestive tract.
Also, plant-based foods such as fruits and vegetables are rich in vitamin C, which protects the
body cells against the effects of free radicals.
3. Eat more healthy fats
Healthy fats, like those found in olive oil, avocados, and salmon, can boost your body's immune
response to pathogens by reducing inflammation as low-level inflammation is a normal
response to stress or injury, while chronic inflammation can suppress the immune system.
Olive oil, which is highly anti-inflammatory, reduces the possibility of chronic conditions like
heart disease and type 2 diabetes. Its anti-inflammatory properties can help your body to fight
harmful bacteria and viruses that cause diseases.
Omega-3 fatty acids, like those in salmon, flaxseed oil, brussels sprouts, and chia seeds, also
reduce inflammation thereby increasing the immune system.
4. Take more fermented foods or a probiotic supplements
Fermented foods are rich in beneficial bacteria called probiotics, which are found abundantly in
your digestive tract. These foods include kimchi, sauerkraut, kefir, tempeh, kombucha, and
yogurt.
Research suggests that a thriving network of gut bacteria can help your immune cells to tell the
difference between normal, healthy cells and harmful invading organisms. Therefore, it is
advisable to take fermented foods regularly to strengthen your immune system and reduce the
level of viruses in your body by providing beneficial bacteria in your gut.
5. Limit added sugars
New research suggests that added sugars and refined carbohydrates may disproportionately
contribute to overweight and obesity. Obesity can also increase your possibility of getting sick.
Reducing your sugar intake can lower inflammation and aid in weight loss, thereby reducing
your risk of chronic diseases like type 2 diabetes and heart disease.
Since obesity, type 2 diabetes and heart disease can weaken the immune system, limiting
added sugars is an important part of a diet that supports the immune system.
You need to limit your sugar intake to less than 5 percent of your daily calories. This equates to
about 2 tablespoons (25 grams) of sugar for you on a 2,000-calorie diet.
6. Do moderate exercise
Moderate exercise can strengthen your immune system while prolonged intense exercise can
suppress it. Studies have shown that a single session of moderate exercise can increase the
effectiveness of vaccines in people with compromised immune systems.
Additionally, regular, moderate exercise can reduce inflammation and help immune cells to
regenerate regularly. Examples of moderate exercise include brisk walking, bicycling, jogging,
swimming, and light hiking. You should try to get at least 150 minutes of moderate exercise per
week.
7. Stay hydrated
Staying hydrated doesn't necessarily protect you from germs and viruses, but
preventing dehydration is important to your overall health.
Dehydration can cause headaches and impair the physical performance, concentration, mood,
digestion, and heart and kidney malfunction. These complications can increase your
susceptibility to getting sick.
To prevent dehydration, you should drink enough water daily so that your urine color can be
pale yellow. Water is recommended because it contains no calories, additives, or sugar.
While tea and juice are also hydrating, it is advisable to limit your intake of fruit juice and
sweetened tea due to their high sugar content to prevent diabetes.
As a general rule, you should drink water when you are thirsty and stop when you are no longer
thirsty. You may need more water if you exercise vigorously, work outdoors, or live in a hot
climate.
It should be noted that older adults begin to lose the need to drink, as their bodies do not
adequately signal thirst. Older adults need to drink regularly, even if they don't feel thirsty.
8. Control your stress levels
Relieving stress and anxiety is another key to increasing your immune system. Prolonged stress
increases inflammation as well as imbalances in immune cell function. In particular, prolonged
psychological stress can reduce the immune response in children.
Activities that can help you manage stress include meditation, exercise, journaling, yoga, and
other mindfulness practices. You can also visit a counselor or therapist.
9. Use supplements wisely
However, some studies have shown that the following supplements may strengthen the body's
overall immune response:
Vitamin C: This supplement contributes to immune defense by supporting various
cellular functions of both the innate and adaptive immune systems. Examples of vitamin
c include pepper, potatoes, strawberries, and citrus fruit such as oranges.
Vitamin D: Vitamin D can keep your immune system healthy and may protect you
against respiratory illnesses in general. This vitamin plays a vital role in promoting
immune response. It has both anti-inflammatory and immunoregulatory properties and
is important for the activation of immune system defenses. Vitamin D enhances the
function of immune cells, including T cells and macrophages, that protect your body
against pathogens. However, taking vitamin D when you already have adequate levels in
your body doesn't seem to provide additional benefits. Examples of this supplement are
Cod liver oil, tinned sardines, salmon and mackerel, and eggs.
Zinc: it is essential for the correct functioning of the immune system. Examples of zinc-
rich foods are pork, lobster, and baked beans.
Elderberry: A small review found that elderberry might reduce symptoms of viral upper
respiratory infections. Elderberry extract has immunomodulatory properties for healthy
people and plays the role of stimulating the immune system.
Echinacea: Echinacea has numerous effects on cells of the immune system by
stimulating the production of T cells and interferon (a protein that stimulates the
immune system ).
Garlic: Garlic has the peculiarity of fighting respiratory infections, dilates the bronchial
tubes, thins the mucous membranes, and stimulates the immune system.
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