The immune system is the first line of defence the body has against illness. In the same way that a security system around the house provides protection, the immune system uses a system of proteins and chemicals in the body to fight off parasites, infections, harmful bacteria, and viruses. A stronger immune system lowers your chances of falling ill.
Here are six tips to help build and maintain a healthy immune system:
I. Good Gut Health Is Important
Doctors now believe that up to 80% of the immune system is in the gut. A Mediterranean-style diet that’s rich in antioxidants and whole, unprocessed foods can have a protective effect. It helps reduce inflammation and promotes good gut bacteria, which helps with the establishment of a strong immune system.
Focus on fibre-rich fruits, whole grains, healthy fats and vegetables. Fermented foods such as sauerkraut, kimchi, kefir, yoghurt, and miso are just as beneficial. Be kind to the liver too because it filters the blood, breaks down fats, and removes toxins and excess cholesterol. Broccoli, kale, and cabbage can help increase the ability of the liver to detox the body naturally.
II. Regular Exercise
Several theories have been brought forth as to why regular exercise helps boost your immune system. Physical activity can help flush out bacteria and clear the airways. It also helps slow down the release of stress hormones.
Exercise also lowers your chance of developing certain diseases such as fatty liver disease and heart disease, and keeps the bones strong. You don’t even have to overdo it. Working out too rigorously, however, can weaken your immune system thus leaving you vulnerable to viruses and flu.
III. Showering After Exercise
All the perspiration that’s left on the skin after working out not only smells bad but also facilitates the growth of bacteria. Breakouts are not even the worst thing. Sweat breeds funguses, like yeast infections. Furthermore, any abrasions on the skin are prone to infection.
IV. Take Vitamins
Vitamin C plays an important role in immune defence because it supports cell function and protects against environmental oxidative stress (pollutants and free radicals). The best way to get Vitamin C is through grapefruit, kiwi, spinach, strawberries, and oranges.
Vitamin D can enhance your immune response and protect you from respiratory illnesses. It’s often referred to as the “sunshine vitamin” since sunlight is a great source, but this usually depends on your skin’s melanin level.
Just 10 minutes of sun exposure every day produces plenty of vitamin D for fair-skinned individuals. No more or you will be susceptible to skin cancer. People with dark brown skin tones that never burn should consider taking vitamin D supplements.
An immunoassay development company considers the way the body can absorb additional vitamins and medications when preparing products for use in clinical industry.
V. Reduce Your Stress Level
It is actually easier said than done, but it is still important because stress affects the body’s immune response. It causes the body to produce extra levels of cytokines and cortisol that can trigger inflammation.
It can reduce the number of white blood cells available to fight infection, which can leave you at risk for colds and cold sores. Furthermore, stressed individuals are probably not eating right and getting enough sleep, which means that they are neglecting other healthy immune-boosting habits.
VI. Get Enough Sleep
Sleep is a natural reboot to your system. Did you know that your likelihood of getting a cold is affected by how much sleep you get? Researchers in a 2019 UCSF study found that not getting enough sleep increased the chances of a person catching a cold by four times. It was actually the leading factor for determining whether a person got sick – more than stress level or age. The body relies on a full night’s rest to replenish proteins and cells.