6 Lifestyle Habits to Strengthen Your Immune System.
The immune system defends our bodies against infection. We, however, seldom acknowledge the critical part it plays in helping us maintain a healthy body. We go online in search of cures and preventions for common ailments, but when last did you search, ‘How to boost my immune system,’ or ‘Signs of a strong immune system’? Perhaps not as commonly as we search, ‘symptoms of fever,’ or more recently, ‘COVID-19 symptoms.’
The immune system consists of organs that are made of cells and proteins. Therefore, one ought to maintain a healthy lifestyle to ensure that one’s immunity is at its best. Some proven ways to strengthen the immune system include medications and supplements. However, the most widely recommended and most effective approach is the natural way of boosting the immune system through the adoption of healthy living strategies. Achieving stronger immunity is hinged upon exercising the following lifestyle changes:
- Get enough sleep
It is said that Sleep is the best form of meditation. Sleep deprivation, on the other hand, weakens the immune system and makes one more prone to sickness. The recovery process for a sick person also requires sufficient sleep so that the body can fully recover from the infection. A protein known as cytokinesis responsible for dealing with inflammation and infections is released by the immune system while one is asleep. To benefit from this an adult requires at least 7 to 8 hours of sleep daily to keep the immune system healthy.
2. Exercise More Often
A regular exercise routine helps in strengthening the immune system by flushing out toxins and germs through sweat and urine. Other than improved blood flow, exercising also strengthens the body because of the tear and repair of body cells and muscles. Moreover, white blood cells are proven to be stronger in people who undertake regular exercise and thus give these people stronger immunity. Exercise activities that can be undertaken include yoga, dancing, or even daily walks.
3. Proper Dieting
In order to have a stronger immune system, people need to eat more fruits, vegetables, enough proteins and generally ensure their diet is healthy and well balanced. Our food intake helps to replenish the body with the nutrients needed to boost the immune system. It is therefore vital that foods included in one’s diet are not harmful to the gut and are rich in nutrients. This helps in maintaining a strong immune system that can fight off disease-causing organisms. A healthy and balanced diet should contain vitamins, minerals, proteins, and fiber.
4. Avoid and Manage Stress
Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress affects both physical and mental health. Inflammatory and autoimmune disorders are linked to chronic stress levels and they lead to the weakening of the immune system. A hormone known as cortisol is released when the body is under stress and it causes the body to attack itself. This causes the deterioration of the immune system since white blood cells are not produced in the required quantities. It is vital to seek professional help or talk to people close to you to ensure reduced stress levels when facing tough situations such as financial problems or relationship breakdowns.
5. Quit smoking
The body’s immune response is adversely affected by smoking to the extent that it does not fight off invasions. Antibodies present in the bloodstream are destroyed by the chemicals present in tobacco smoke and leave the body at risk of suffering infections that could have easily been fought off if one had a strong immune system. The negative effects to the immune system are evident in regards to cigarette smoking and hence for stronger immunity smokers need to quit.
6. Take prebiotic-rich foods
The population of beneficial bacteria in the gut is increased by prebiotic foods. These bacteria are vital in the production of cytokines that aid in fighting inflammation. Prebiotics are therefore essential in maintaining the strength of the immune system. They are found in foods such as garlic, asparagus, onion, and banana.
In conclusion, the immune system is vital in fighting off diseases and thus needs to be strong to function effectively. Lifestyle changes can effectively strengthen one’s immune system and are quite beneficial when undertaken. The positive changes include getting enough sleep, exercising more often, maintaining a healthy diet, managing stress, quitting smoking, and taking prebiotic foods. People who adhere to these lifestyle changes naturally have a strong immune system and a healthier body.
