The immune system
Nobody is immune to illness, even the healthiest people. But the good news is that you can strengthen your immune system by changing certain aspects of your health routine such as stress mitigation and diet. This boosts your immune system’s ability to fight off bacteria, viruses, and other pathogens that result in conditions such as common cold and flu.
Here are natural ways to boost your immune system:
Diet
Taking a diet abundant in antioxidants is imperative to strengthening your immune system. Fruits and vegetables are the primary source of antioxidants, and thus the need to include them in your diet. Antioxidants are responsible for combating free radicals, which are chemical byproducts that weaken the immune system by suppressing the DNA.
Nutritionists and health professionals recommend taking healthy fats such as omega-3 fatty acids contained in oily fish as an alternative to saturated fats contained in meat and dairy products. Besides, it can trigger the body to produce more compounds that play a significant role in regulating immunity.
Drinking a lot of water is also recommended because it makes the cells more efficient while helping the body to process foods and get rid of waste.
Stress Management
Studies have revealed that chronic stress, to some extent, can negatively impact your immune system. Although studies have found out that short-term exposure to stressors can strengthen your immune system, long-term stress can suppress your immune system, making you vulnerable to diseases.
Stress is something that can you can control easily. To keep your stress in control, include various relaxing practices such as deep breathing, mediation, and many more in your daily routine.
Herbs and Supplements
Although there is no scientific research supporting the claim that vitamin C can boost immunity, there is tangible evidence that this antioxidant can mitigate cold incidence.
Some people believe taking certain herbs such as elderberry and astragalus can reduce the time and severity of illness if taken immediately upon detection of cold and flu symptoms. However, there are no scientific facts that support the claims that vitamin C, supplements, or herbs are capable of alleviating cold and other infectious diseases.
Enough Sleep
Another natural way to boost your immune system is by getting enough sleep. Healing and regeneration of the body take place during sleep time, and this makes sleep an integral component for a healthy immune response.
The secretion and distribution of the primary immune cells such as cytokines (a protein that can fight off infections or stimulate inflammation), T cells (a type of white blood cell that controls the immune response), and interleukin 12 (which acts as a pro-inflammatory cytokine) take place during the sleep time.
Lack of enough sleep may hinder your immune system from doing such things accordingly, making it less effective in defending your body against harmful invaders such as bacteria and viruses, making you vulnerable to diseases.
Also, it increases cortisol levels, which is inappropriate for immune function. Consequently, this weakens your immune system, exposing you to various illnesses since your immune response unable to combat pathogens and infections.
Exercise
Exercises, especially the moderate-intensity ones when done regularly, can offer several benefits to the immune system. According to the 2019 study, an average exercise stimulates the immune system cells, helping the body to fight off pathogens as well as cancer growth. People who engage themselves in this type of activity are less vulnerable to diseases and experience less systemic inflammation. Also, exercise can protect the immune system from being suppressed by the effects of aging.
On the other hand, involving yourself in intense, vigorous exercise such as running can temporarily make your immune system less-effective, exposing you to viral infections. If you’ve to engage yourself in intense and vigorous exercise without weakening your immune function, then proper nutrition and hydration should be part of your health plans.
Hygiene
Washing your hands more often is one of the best ways to combat illness. Keep in mind to wash your hands with warm water and soap before taking a meal or preparing food is it helps to shed off any pathogens that you may have come into contact with. Also, remember to wash your hands after coughing, sneezing, visiting toilets, and public places.
Without a healthy immune system, it would be impossible for the body to fight off harmful invaders such as pathogens and bacteria, making us susceptible to all sorts of illnesses. Boosting your immune system is something that everyone should embrace. As discussed above, there are many things you can do to strengthen your immune system, such as having enough sleep, exercising, managing stress, taking herbs and supplements, and taking a diet rich in antioxidants.