Here are 10 easy ways to Boost Your Immune System
A well-functioning immune system is the basic foundation for your good health. It’s your body’s natural defense system. It is made up of an intricate network of cells, tissues, and organs that all band together to defend your body against invaders.
The invaders are many. They can be bacteria, viruses, parasites, even a fungus. They all have to possiblity of making you sick. A healthy immune system protects you by first creating a barrier that stops those invaders, also called antigens, from entering the body.
If one happens to slip by the barrier, it’s the immune system that produces white blood cells, and other chemicals and proteins that attack and destroy these foreign substances.
Your immune system does an amazing job of constantly defending you against disease-causing microorganisms. It is able to recognize millions of different antigens. When it’s working properly, it can produce what it needs to get rid of nearly all of them.
Here are 10 simple ways to help boost your immune system so that you keep it in optimal condition.
Eat a diet that fits your needs. Be sure to include lots of fruits, vegetables, and protein that is low in saturated fat. There is also some evidence that various micro-nutrient deficiencies, like deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in a test tube.
2 Get adequate sleep.
Our body heals and regenerates when we sleep. Take advantage of the benefits. The UCLA Cousins Center Research team found that even a small amount of sleep loss can trigger an immune system response in the body that increases inflammation that can cause tissue damage.
3 Exercise regularly.
There are lots of options… from walking, yoga, stretching, working out at the gym. The main idea is to ‘keep moving’. Hundreds of studies demonstrate that exercise helps you feel better and live longer. Think about starting and maintaining an exercise program that suits your abilities and lifestyle.
4 Don’t smoke.
Smoking weakens the immune system by depressing antibodies and cells that are in the body to protect against foreign invaders. There is an association between smoking and the increased incidence of certain malignant diseases and respiratory infections, according to the National Center for Biotechnology Information (NCBI).
5 Watch your weight.
Maintaining a healthy weight definitely assists in keeping the immune system less stressed. Carrying extra pounds in a burden to your body an your immune system.
Certain immune system cells may play an important role in weight control. Scientists know that the immune cells may help ward off obesity in mice. New findings suggest the same is true in humans.
6 Control your stress levels.
During periods of increased stress, “the immune cells are being bathed in molecules which are essentially telling them to stop fighting,” according to Dr. Esther Sternberg. These molecules, namely cortisol, suppress the immune system and inflammatory pathways, rendering the body more susceptible to disease.
Alcohol suppresses both the innate and the adaptive immune systems. Chronic alcohol use reduces the ability of white blood cells to effectively surround and swallow up harmful bacteria
8 Take vitamins and supplements
They will enhance your sense of well-being. They can help fill in the gaps in your diet. Certain vitamins, herbs and supplements are known to help boost how the immune system functions. If you suspect your diet is not providing you with all your micro-nutrient needs, taking a daily immune support multi vitamin/mineral/herb supplement brings health benefits of many types including beneficial effects on the immune system.
9 Drink lots of water daily.
Staying hydrated can boost your immune health as well. Water helps your body produce lymph, which carries white blood cells and other immune system cells. Try not to overdo beverages that may make you dehydrated, like coffee.
10 Get regular medical screening tests for people in your age group and risk category.
The aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer. A reduction in immune response to infections has even been demonstrated by older people’s response to vaccines. Be sure to check in and find out how you’re doing.