The immune system usually does a great job warding off pathogens and keeping us healthy. Sometimes, though, it fails. As a result, germs may infect you making you ill. That is why you should work on boosting your immunity.
But do not assume that increasing immunity is a tough nut to crack. Just tapping into the following simple lifestyle changes will get the job done:
Engage in physical activity
Physical activity and the immune mechanism go hand in hand. By stimulating the heart and lungs, physical activity promotes better circulation, enabling the excretory system to remove waste materials like urine and sweat. It lessens the likelihood of catching the flu, cold, and other diseases.
Studies show that regular exercise increases the number and efficiency of disease-fighting white blood cells (WBCs). When you work out, your white blood cells (WBCs) circulate more briskly, increasing your body’s ability to identify and eliminate pathogens before they cause illness. So, to keep your immune system working as it should, it is recommended that you engage in regular physical activity/exercise for a minimum of 20-30 minutes.
It is worth mentioning that deciding on physical activity could be subject to your current medical conditions. Let’s say that you are battling rare cancer. For example, Washington is infamous for mesothelioma cases. Worse yet, with a fatality ratio of 12.2 per 1,000,000 residents, Washington has a much higher mesothelioma mortality rate than the rest of the country.
So, if you are living in Washington and undergoing mesothelioma, visit the doctor before deciding on any physical activity. The doctor might also suggest you a qualified Washington mesothelioma lawyer to tackle legal issues if your condition is due to someone else’s negligence.
Get sufficient and quality sleep
The immune system benefits from restful sleep. For optimal recharging and immune system maintenance, our bodies need seven to nine hours of good sleep every night. Consistency is key to quality sleep. Like any other habit, a daily routine may become second nature to our bodies. Regularly adhering to a fixed bedtime helps your body establish a habit that supports restful slumber. Another strategy for sticking to a regular sleep pattern is to avoid or restrict daytime naps to no more than 30 minutes.
If you have difficulty hitting snooze, try putting away the electronic devices an hour before bedtime. That is because the blue light released by electronic devices such as TV, phone, and computer can disturb your circadian rhythm.
The environment also heavily influences how well you sleep. A dark, cool, and quiet bedroom environment is ideal for a good night’s sleep. Use blackout drapes, earplugs, and a sleep mask to make your bedroom a restful haven.
Stay hydrated
Among other things, staying hydrated adds to the coping capacity of your immune system. Lymph, the fluid in the circulatory system, distributes immune cells that fight off infections from one part of the body to another. Dehydration can affect immune function by decreasing lymphatic drainage.
Urinating and sweating contribute to water loss in significant proportion. Therefore, to keep your immune system strong, it is important to drink enough water every day to make up for the water you lose.
That said, keeping yourself hydrated is easier said than done. It is because most of us forget to drink enough water. To help you stay hydrated throughout the day, invest in a high-quality water bottle that will act as a constant reminder. Some bottles have motivational phrases or measurement markings to help you stay on track with your water consumption.
Minimize stress levels
Challenging life events pave the way for stress. As a result, your body releases increased cortisol, which is associated with stress. Cortisol can temporarily improve your immunity by reducing inflammation. However, your body will gradually adapt to the higher cortisol levels in your system, fostering severe inflammation over time. Stress also lowers the immune system’s lymphocytes, which fight against illness. If your lymphocyte count is low, you will likely catch a cold or get cold sores.
For immediate relief from stress, try sitting quietly for 5-10 minutes and focusing on your breathing. It calms us down by eliminating stressful impulses and negative thoughts. The right meditation techniques and counseling sessions can also help reduce stress levels.
Pay attention to your diet
The foundation of a robust immune system is a good diet. Your digestive system is the hub of your health since it controls access to the rest of your body and develops your immune system. Thus, maintaining a healthy digestive system is equivalent to maintaining a healthy immune system. Consuming fruits and vegetables are the best places to start. By fighting off free radicals, antioxidants in these foods can reduce inflammation. In addition, fruits and vegetables are loaded with various vitamins and minerals that can curb the severity of various minor illnesses.
At the same time, you should also prioritize sufficient protein intake. Protein deficiency can impair the immune system by hindering the function of T cells, which are responsible for delivering antibodies that kill harmful germs and viruses. Oysters, chickpeas, chicken, crab, and baked beans are all good lean protein sources.
It is also highly advisable to reduce your sugar intake. The body’s natural defense mechanism releases white blood cells to swarm and eliminate invading microbes. Consuming sugary food when exposed to germs is a recipe for disaster. Your immunity will be roughly half as strong as it was two hours after you eat a candy bar as a snack. So, cutting down on sugar boosts your immune system to a great extent.
Quit smoking
Smoking’s harmful effects on health have been comprehensively studied. Most doctors, scientists, and other medical experts agree that smoking is harmful. Tobacco contains nicotine, an immunosuppressant that has been shown to promote inflammation. It can lower neutrophils‘ phagocytic efficiency and weaken the immune system.
So, find an alternative to this unhealthy addiction.
Take in Vitamin D
Vitamin D is crucial in maintaining immunity since it helps set off the body’s antimicrobial response and shields it from harmful germs and viruses. Vitamin D helps you fend off germs before they become infections.
If you fail to get enough vitamin D from the sun, consider eating more vitamin D-rich foods such as egg yolks, orange juice, salmon, and fortified cereal.
Conclusion
Defending against microbial and viral infections is impossible without the assistance of the immune system. Although no magic drug will make your immune system invincible, these simple adjustments can help it function more effectively. So, incorporate physical activity in your routine, fix your sleeping patterns, and remain hydrated. Likewise, consider quitting smoking and boosting your Vitamin D intake to enhance your immunity.