People who are generally highly healthy are nonetheless susceptible to illness on occasion. But you can help support and boost your immune system defenses against bacteria, viruses, and other pathogens that cause conditions like the common cold and the flu by fine-tuning certain aspects of your health routine, such as your diet and how you manage stress. For example, you can eat healthier and reduce your stress levels.
Here Are 6 Ways to Stay Healthy to Boost Your Immune System;
1. Exercise
The good news is that consistent physical activity of moderate intensity has a number of advantages for the boost your immune system. According to research published in 2019, moderate exercise may help the body protect itself against the development of cancer cells and other diseases by mobilizing the immune system’s cells.
People who do this kind of exercise on a daily basis suffer from fewer ailments and have lower levels of inflammation throughout their bodies. Additionally, regular exercise may shield the immune system from the negative consequences of aging.
On the other hand, indulging in frequent high-intensity, high-vigorous exercise like jogging may temporarily decrease your immune system and make you more vulnerable to viral infections. Research is still being done to determine the best ways for athletes to maintain their health, but it is clear that getting the right amount of food and water during strenuous activity is essential.
2. Hygiene
According to the Centers for Disease Control and Prevention, one of the most effective methods to protect yourself from becoming sick is to ensure that your hands are always clean (CDC). Prior to preparing food or eating, as well as after coughing, sneezing, using the restroom, or contacting public surfaces, be sure to wash your hands thoroughly with warm water and soap for at least 20 seconds before each of these activities to boost your immune system.
3. Stress Reduction
According to the findings of a seminal review published in 2004 that included 293 research involving a total of 18,941 individuals, chronic stress may have a detrimental effect to boost your immune system. According to the findings of the study, being exposed to stressors for a shorter period of time may temporarily strengthen your immune defenses.
But chronic stress may weaken your immune system and make you more susceptible to sickness. You may take steps to address the chronic stress that you are experiencing. Include a stress-relieving activity like meditation, yoga, or deep breathing as part of your daily routine. This will help you keep your stress levels under control.
4. Sleep
Getting a full night’s sleep every night for eight hours, which may assist in the regulation to boost your immune system, is yet another healthy habit that is essential to the prevention of illness. According to the findings of a research that included more than 22,000 participants, individuals who slept for fewer than six hours each night or who suffered from a sleep disturbance had an increased risk of developing colds and other respiratory illnesses.
5. Supplements and Herbal Remedies
There is some evidence that this antioxidant may lessen the number of times that someone has a cold. However, experts have not yet determined whether or not vitamin C can boost your immune system. People utilize herbs like Andrographis, AHCC, astragalus, echinacea, and elderberry in the mistaken idea.
They would help shorten the length of the illness and lessen its severity if they are taken as soon as the symptoms of a cold or the flu begin to manifest themselves. However, there is not a lot of evidence to back up claims that any vitamin, herb, or supplement may prevent or cure colds and other infectious diseases.
6. Diet
It is essential that you consume a diet that is abundant in antioxidants in order to boost your immune system the support it needs. Antioxidants, which may be found in a wide variety of fruits and vegetables, defend the body against free radicals, which are chemical byproducts that are known to cause DNA damage and weaken the immune system.
The consumption of beneficial fats, such as omega-3 fatty acids, which may be found in oily fish, flaxseed, and krill oil, is widely encouraged by health experts, as opposed to the consumption of saturated fats, which can be found in meat and dairy products. Additionally, it may assist in stimulating the synthesis of substances in your body that are involved in the regulation of your immunity.
Consuming a sufficient amount of water helps cells function more effectively, which in turn enables the body to digest food and remove waste. Garlic, which has been demonstrated to contain antibacterial and antiviral qualities, as well as ginger, which is a natural anti-inflammatory, may be included in your meals on a daily basis to provide an extra to boost your immune system.
Bottom Line
The immune system acts like the bodyguard of our body. It plays a crucial role in being healthy. We have provided important insights on this blog to stay healthy by boosting your immune system. Stay tuned with us to know more!
