TIPS TO STRENGTHEN YOUR IMMUNE SYSTEM

 




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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