The immune system is a complex network of tissues, cells and organs which work together to protect your body against microorganisms that cause illness and diseases. The impaired immune system fails to protect you from diseases and causes frequent sickness, fatigue, allergies, asthma, auto immune disease and digestive problems and even slows growth and development. The pathogens invade your body and you feel sick. To function well, your immune system requires balance and harmony. Your lifestyle, diet, age, exercises, physical and emotional stress and environment are the factors that determine your immune response. Some healthy-living strategies are a good way to provide your immune system a boost.
Adopt These Healthy-living Strategies To Strengthen Your Immune System
To keep immune system healthy and strong, your first line defense should be adopting a healthy lifestyle. Your immune system functions optimally when you protect it from environmental assaults by applying these healthy-living strategies.
Give Up Smoking
Inhaling tobacco smoke is extremely harmful for your health. You inhale toxic substances that your lungs fail to filter overtime and they get trapped in the lungs. It makes the immune system weak and you develop the risk of respiratory infection, cold and flu. According to National Institute of Cancer, tobacco generates poisonous chemicals when burned, which can even cause cancer.
Include enough antioxidant rich foods like fresh vegetables, fruits, seeds and nuts and healthy fats to increase your antibody response so that they defend your body when germs invade. These vitamins and minerals also help to repair the damaged cell in your body. Also eat healthy snacks to keep your blood sugar level even throughout the day. When you don’t eat properly like skip meals, eat unhealthy foods your immune system becomes weak and is unable to protect the cells from the damage caused by toxins in the environment. There are some particular foods that are highly immune boosting like garlic, almonds, mushrooms and herbal teas like green tea, Tulsa and matcha tea etc. Incorporate these immune boosting foods and drinks to your diet to boost your immune system.
Eat Probiotic Foods
The health of your immune system largely depends upon the condition of your intestine. The billions of healthy bacteria residing in the intestines helps to absorb nutrients from the foods you eat and fight diseases and infections. So to replenish these beneficial bacteria, eat probiotic foods and drinks like yogurt, sauerkraut, homemade pickle, kefir and Kimchee.
Get Vitamin D
Deficiency of vitamin D, which is also called sunshine vitamins, is one of major cause of contracting infectious disease and illness. Exposing yourself daily to the sunlight for 20-25 minutes can be a good way to get this vitamin naturally. There are few dietary sources like eggs, liver, salmon and cod liver oil and other fortified foods.
Get Good Amount Of Sleep
For proper functioning of the body, you need to get at least 7-8 hours of good sleep. Lack of sleep can lead to release of stress hormone. And insufficient sleep impairs your immune system and leads your body vulnerable to inflammation and infections.
Regular exercise helps to increase you cardiovascular health and reduces the risk of contracting disease by increasing the blood flow to different parts of the body. This way regular exercise helps your immune system function optimally and reduces the risk of heart disease, cancer and osteoporosis.
Drink Enough Water
Water is an essential element for energizing the muscles, balance the body’s fluid level and transport nutrients to various parts of the body and for disposal of toxins from the body through bowel. For optimizing the immune function, avoid quenching your thirst by drinking alcohol, soda, tea and coffee. These drinks, instead of hydrating, dehydrate your body. Besides water, herbal teas and fresh fruit juices are considered immune friendly drinks.
Minimize Consumption Of Sugar
Refined sugar drastically decreases the immune function. If you want to boost your immune system, minimize consumption of sugary foods. Use healthier options like honey or stevia in moderation instead.
Practice Good Hygiene
To help your immune system function well and prevent diseases and infections, be hygienic. Wash your hands frequently to avoid dirt, germs and bacteria that enter your body throughout the day. Brush your teeth regularly after meals to avoid oral infections. Use sanitizer to clean your hands when you are out.
Stress is not just a mental state; it has physical effects on your body too. Chronic stress can strain body’s resources and restrict immune system to function optimally. Practice stress management therapies like yoga, exercise, and meditation to relieve you from stress.