How can you improve your immune system? Overall, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? In order for our immune system (which is a complex system, not a single entity) to function well, it requires balance and harmony.
In this article we will share some helpful ways to strengthen your immune system and fight off diseases. A few lifestyle changes and new habits can naturally keep your immune system strong and healthy:
1. Take steps to avoid infection by practicing Good Hygiene, such as:-
- Washing your hands frequently and properly. Wash your hands after using the bathroom, before preparing or eating food, and after gardening or other dirty tasks. You should also wash up after blowing your nose, coughing, or sneezing; feeding or stroking your pet; or visiting or caring for a sick person.
- Wash and bandage all cuts. Any serious cut or animal or human bite should be examined by a doctor.
- Cover a cough. Cover your mouth and nose with a tissue when you sneeze or cough, then dispose of it. If no tissue is handy, cough or sneeze into your elbow rather than into your hands.
- Do not pick at healing wounds or blemishes, or squeeze pimples.
- Don’t share dishes, glasses, or eating utensils.
- Avoid direct contact with napkins, tissues, handkerchiefs, or similar items used by others.
- Cooking meats thoroughly
2. Eat a balanced diet
Eating a healthful, balanced diet can improve a person’s overall well-being.
For people with a weak immune system, doctors generally recommend a diet that is rich in vegetables and fruit, which will provide plenty of nutrients.
If a person is very immunocompromised, for example, because they are undergoing cancer treatment, a doctor may recommend that they take extra steps to avoid foodborne illnesses.
These may include:
- washing all fruits and vegetables before peeling them
- avoiding undercooked meats, fish, and eggs
- refrigerating food promptly
- choosing pasteurized juices and dairy products over unpasteurized products
3. Try to minimize stress as Stress damages your Immune System
Stress has a significant effect on your immune system. During stress, a series of events release cortisol, adrenaline, and other stress hormones from the adrenal gland. Together they help your body cope with stress. Normally, cortisol is helpful because it decreases the inflammation in the body that results from the immune responses caused by stress.
But if a person is chronically stressed, stress hormones can affect the way the body functions over time. This increases your risk of health problems, including:
- Anxiety, Depression,
- Digestive Issues
- Heart Disease, Sleep Disorders
- Weight Gain
- Problems with Memory and concentration
4. Get enough sleep
You do not need a reason to get a good night’s sleep, but now you have one – It Keeps you HEALTHY! According to the National Sleep Foundation, sleep deprivation has a similar effect on the body’s immune system as stress. Lack of sleep disrupts the normal production of white blood cells, a crucial component of the body’s immune system.
According to the CDC, adults should aim for at least 7 hours of sleep per day, while infants and children need between 8 and 17 hours of sleep depending on their age.
4. Exercise regularly (and maintain a Healthy weight)
Your body will be able to fight sickness a lot better if it is strong and healthy. Regular exercise keeps the body healthy. In addition to strengthening the body, exercise causes the body to release endorphins that reduce stress levels. However, those with weak immune systems should be careful not to push themselves too hard as this can weaken the immune system further.
Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
5. Drink lots of water
Your body just functions better with water. Fill a big jug in the morning and drink it all. Alternatively, instead of just drinking normal water, consume at least 500ml or better still 1 liter of Hydrogen rich water daily for your overall health and wellness.
6. Be nice to your liver
Your liver does so much for you, so take care of it, especially during cold and flu months.
7. Get Some Sunshine
- Exposure to sunlight is how your body naturally produces vitamin D. This helps ward off an array of bad things like depression, heart disease, and certain cancers. It is even good for people with autoimmune disorders. Remember some sun is good, but you need to protect your skin when you plan to spend time outside.
- Stay mostly in the shade when the sun’s rays are strongest, between 10 a.m. and 2 p.m.
Your immune system is the key to good health, so the more you can do to protect it, the better.
Let’s look at the foods that can help boost your Immune System in the next blog.