TOP 10 TIPS TO BOOST IMMUNE SYSTEM

The immune system is a complex network of cells and proteins that protect the body from infection. Our body defence system keeps a record of every germ (microbe) it has destroyed before, and if it enters the body again, the immunity system quickly identifies and destroys that microbe. 

Any disturbance in the immune system can lead to- 

• Allergic diseases- hypersensitive immune system
• Immunodeficiency- failure of the immune system to defend itself against infection
• Autoimmune disorders- Where the immune system affects and damages its own healthy cells 

The immune system is made up of specialized organs, cells, and enzymes that fight infections (germs).

What Is Immunity?

The defense system in our body to protect the body from external infections such as bacteria, viruses, toxins, fungus, and parasites is called immunity.

There are many types of pathogens in our surrounding environment that may target our bodies through air or food and make us sick. Now in such a situation, the immune system plays a very important role to protect the body. People having a weak immunity are more prone to diseases like cold, fever, and cough.

There are many people who fall ill very quickly if their body is also very weak. This means that they have low immunity cells. It is important to boost up the immunity to keep it at an optimum level and for healthy functioning of the body. 

What Is The Immune System Made Up Of?

The immune system is made up of- 

• WBC- White Blood Cells 
• Antibodies 
• Lymphatic system- Lymph nodes 
• Spleen 
• Bone marrow 
• Thymus 
• Skin 
• Lungs 
• The digestive system especially the gut

Today, we will tell you about the best immune-boosting tips which can help you keep your immunity strong.

How To Strengthen Your Immune System?

Infections continue to spread globally round the clock.  Many people are concerned about living healthy lifestyle and maintaining a healthy immune system after the covid pandemic. Your body can benefit a lot from a stronger defense system with increased defensive power against viruses, bacteria, and other pathogens. It is important that you strengthen your immunity and make your body strong to fight infection.

Immunity-Boosting Tips

1. Avoid Stress 

Being under stress for a long time puts pressure on your immune system and increases the risk of many diseases. It increases the level of hormones called cortisol (stress hormones) and catecholamines in your body. Being stressed increases the level of T cells, which start to pressurize the immune cells. When any part of your immunity system malfunctions, you are more prone to viral illnesses, including respiratory conditions such as colds, flu, and infections.

2. Immunity is maintained by a positive attitude

A study conducted found that feeling optimistic keeps their immunity strong. Staying optimistic can work for you in a positive way. Practice kindness and think of at least three things you want to do well every day. You may not always be able to control the events around you, but you can always decide how you will react to them. Respond with a good attitude to increase your chances of a good result and strengthen your immune system.

3. Laughter boosts immunity

A study on healthy men found that watching a humorous movie boosted their natural killer cell activity while watching an emotional movie did not affect their immune systems. However, there are many conclusive links between laughter and improved immunity. It is good to laugh out loud. It does not harm you and your body's defense system will remain at its best. Along with this, laughing also helps in reducing the chances of illness and keeps you stress-free.

4. Antioxidants like CoQ10 protect your cells

Antioxidants are compounds in the colorful fruits and vegetables around you that protect you from free radicals. Free radicals can damage the DNA and mitochondria of cells. Colorful fruits and vegetables provide the best mix of protective antioxidants to enhance overall health and immunity. 

Eating leafy greens, watermelon, carrots, berries, broccoli, oranges, kiwis, cantaloupe, and other colorful fruits and vegetables provides all kinds of natural defense for your cells and immune system to function properly. Homemade soup with carrots, celery, and other vegetables can also prove to be a boon for your immunity levels.

A boost of antioxidants can be supplied by taking supplements like Vitamin C and CoQ10.

5. Herbs and Supplements are Immune Boosters

Some research has revealed that compounds present in herbs and supplements can increase immunity. Garlic, ginseng, green tea, and black cumin are some of the herbs that work to increase immunity. Add Supplements to your diet which can be very beneficial to boost the immune system. Probiotics are beneficial in eliminating bacteria, which have also been described as immune boosters. Not only this, probiotics can also help in improving digestive health.

If the deficiency of vitamins and minerals is not being met by a balanced diet, then you can take natural dietary supplements to boost immunity.

6. Exercise boosts immunity

Exercising regularly has many health benefits, including protecting you from heart disease, osteoporosis, and even some types of cancer. Exercise is also an immunity booster and stress buster too. Try to be physically active for at least 30 minutes on most days of the week to get the most benefits. Walking is one of the best and easiest ways to stay fit. If you don't want to run, you can do yoga, swim, cycle, or play golf. 

Staying active is important for immunity. If you are lazy and do not do any physical activity, then your immune system will get affected. According to research, it has been proved that people who exercise at least five days a week are at a much lower risk of getting colds and flu.

Walking, jogging, swimming, and cycling can also benefit you a lot.

7. Hand washing will keep you and your immunity healthy

Frequent handwashing is a simple and effective way to prevent the spread of respiratory infections such as colds, flu, infections, diarrheal diseases, and other infectious conditions. When we come in contact with each other, some germs are easily transmitted from person to person. Having a strong immune system can help protect us and keep infections at bay. 

8. Deep sleep is essential

Sleep deprivation is the worst thing for the body because lack of enough sleep lowers natural immunity and at the same time increases inflammation in your body. Therefore, it is very important to get at least 7-8 hours of sleep every night to increase immune system cells. This helps your immunity to repair and work efficiently during the day.

9. Take enough vitamin C

Researchers around the world have proved that vitamin C helps in the production of natural fighters to kill germs. An adult needs 400 mg of vitamin C per day, which can be taken from peppers, oranges, berries, or any other supplement. This helps in boosting immunity and keeping you healthy.

10. Diet

The easiest way to boost your immunity system is to have a great eating routine. Diet should include green vegetables, fruits, whole grains, protein foods, and dairy products. A wholesome diet is a must for a healthy immune system. 

At the same time, attention should also be paid to the intake of water because many people do not take into account the amount of water, due to which the hydration levels decrease significantly in the body. You must know this thing that water is most important for our body.

Avoid smoking and alcohol. Tobacco smoke is made of formaldehyde. This chemical invites respiratory diseases, which are directly related to your immunity. If your body defense system is weak then you are advised not to smoke.

Along with this, consumption of alcohol also weakens your immunity system, so stay away from them.

Conclusion: Now you must have understood how easily the immune system can be strengthened. Increasing immunity is not rocket science. You have access to good immunity levels. It can also be improved by consuming adequate sources of vitamins, minerals, and antioxidants and changing lifestyles.

References

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://www.healthline.com/nutrition/how-to-boost-immune-health

https://www.healthfitnessrevolution.com/top-10-ways-boost-immune-system/

https://pubmed.ncbi.nlm.nih.gov/29306937/

https://www.verywellfamily.com/best-foods-boost-immune-system-4020423

https://pubmed.ncbi.nlm.nih.gov/27439375/

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system