Columnist Nozaina : Our immune system is our body’s first-line defense against germs and other invaders. It’s a large network of proteins, organs, white blood cells, and chemicals. All these parts work together to protect us from germs. Our immune system also helps our body to heal from infections and injuries. It works hard to keep us healthy. Such as
- Destroy invaders
- Keep germs out of the body
- Heal damage to our body
- Adapt new threats and challenges
- Limit the harm of invaders that they can do if they are inside our body
Our immune system protects us from cancer cells, parasites, viruses, and fungi that can cause infection. Stopping bacteria, viruses, and germs before they make us sick requires strong defenses. Those defenses are called the immune system. The immune system is very complex, and several things can affect how well we’re working currently. The immune system is a system, not a single entity. To function well, harmony and balance are needed. There are several healthy ways to strengthen the immune system.
A healthy lifestyle affects our immune system. Following good health guidelines is the best step toward naturally keeping the immune system working properly. The body’s part functions well when protected from environmental assaults and bolstered by healthy living strategies.
- Regular physical activity, adequate sleep, healthy body weight, no smoking, eating a diet high in vegetables and fruits, and avoiding alcohol consumption.
- Wash your hands properly and cook food thoroughly to avoid infection.
- Try to avoid stressful activities.
- Stay up-to-date with all your recommended vaccines. Vaccines combat infection before it develops in the body.
Immune-Boosting Foods
A nutrient-rich, well-balanced diet is good for overall well-being. There are no magical immune-boosting ingredients or food, some foods help to strengthen and improve the immune system. A vegetables and fruit-packed diet ensures that we will get all the potent minerals and vitamins that we need to feed our immune system. Add a healthy source of protein along with fiber-rich whole grains. If we maintain a healthy diet we do not need numerous supplements to keep our immune system healthy and strong. Taking high doses of vitamins and herbs may be harmful. Here are some foods that have immune-boosting potential.
- Berries contain flavonoids that reduce respiratory illnesses.
- Citrus fruits are loaded with cold-fighting vitamin C.
- Ginger has anti-inflammatory effects that can modulate the immune system.
- Green leafy vegetables are loaded with antioxidants and vitamins, that are important for the immune system.
- Kefir, yogurt, and other fermented foods improve gut health, which is associated with our immune system. Regular consumption of a variety of nutritious foods rich in minerals and vitamins, such as spinach, ginger, citrus fruits, and red peppers may help to boost the immune system.
Physical Activity
Regular physical activity is a great way to strengthen the immune system and help to fight off illness. Research reveals that exercise at moderate intensity for 30 to 60 minutes numerous days a week is good for the immune system. Exercise helps to boost immunity in many ways. It increases the circulation of immune cells. Immune cells are our body’s defense system to fight invading bacteria and germs. The more we have a circulation of immune cells, the better we can evade infection.
Adequate Sleep
Each night seven to eight hours of restful sleep is the best thing we can do for our health. When we sleep our bodies get a chance to bolster and restore their defenses. During sleep, our body releases cytokines. Cytokines are proteins that are part of our immune system. Boosted production of cytokines helps to strengthen our immune system. According to research people who routinely skip sleep are more vulnerable to colds and other respiratory infections.
Avoid Stress
Stress is constant in some people’s lives. The best way to minimize stress is to find ways to handle stress you can not avoid. Stress has various negative effects on our body, many of which also affect our immune system. Being under stress also reduces the production of lymphocytes, white blood cells that are important to fight infection. Managing stress could be simple: pause to take a few slow, deep breaths throughout the day. Exercise, meditation, and yoga are stress management techniques.
Vaccination
Even the healthier, strongest immune system can use a little extra help. It is important to get recommended vaccinations.
Build Social Network
Strong social connections can have a big effect on our health. We all know friends are important in our lives. People with healthy relationships outlive those with poor social connections.
Think Positive
When we think good thoughts our body’s defense system works better. Positive thinking enhances our overall wellness and immune system. We improve our body’s ability to defend itself against stress and illness by cultivating good thoughts, which ultimately contribute to a more resilient mindset and better health.
Have A Laugh
A giggle is good for us. It makes us feel better. A study revealed that after people laughed out loud at funny videos, their immune systems worked better.
Wash Your Hands Properly
Wash your hands for at least 20 seconds with soap and running water. If we do not have access to clean running water and soap, then use a hand sanitizer. Sanitizer can help unless the skin is caked with grease and dirt. Choose one with a minimum of 60% alcohol.
Get Your Calories
Our body needs fuel to burn to keep body temperature up, particularly when it’s cold outside. Try to eat vegetables, fruits, and other natural foods.
Maintain Healthy Body Weight
Being excessively overweight and underweight hurts our immune system. Several research found that being obese can impair immune function and contribute to recurrent infection. It is important to consult with a dietician if someone has a major problem with weight.
Manage Medical Condition
People with long-term or chronic illnesses (diabetes mellitus, COPD, and asthma) are more susceptible to having a compromised immune system and are at increased risk of infection. By properly managing these conditions, they can greatly decrease the possibility of infection and other complications.