Staying free of diseases with healthy immune system in an environment full of contamination and processed foods can be a challenge. To top it off, a high stress lifestyle that leaves little time to sleep does not help. And then there are common sedentary habits like sitting at the computer at work or television at home. Together, these factors can leave your immune system in ruins. So how do you get back on track? Follow these simple steps and see how your immunity improves.
1. Eat Foods that Boost the Immune System:
Your immunity may depend on what you eat and drink. If you have succumbed to processed foods, even if they claim to be free of fat and sugar, you may have to reconsider.
Switching to a healthier diet and rich in foods that boost the immune system can make a difference.
The following list highlights some of the most potent foods that boost the immune system, but it is not exhaustive. The general rule is to look for foods rich in polyphenols and antioxidants, including vitamins. Polyphenols modulate immune function and activation of immune cells. Antioxidants prevent inflammation (a mechanism governed by the immune system) by fighting free radical damage.
- Go green:Enjoy antioxidant-rich vegetables such as broccoli, spinach and other green leafy vegetables.
- Enjoy the fruit:Eat fruits such as pomegranate and blueberries for their antioxidant content.
- Don’t be afraid of smelly vegetables:Some foods like onions or garlic can easily be included in the diet to give it more flavor. They act as prebiotics, balancing the intestinal flora and helping with general immunity.
- Challenge bitterness:Although some vegetables such as bitter melon may not taste good, they have phenolic compounds such as catechin, gallic acid and caffeic acid. These are potent antioxidants. Kale is another acquired flavor, but this green leafy vegetable can improve digestion and immunity in general.
- Drink green tea: the popular oriental infusion contains epigallocatechin gallate (EGCG), a polyphenol that boosts immune system regulatory T cells. This improves both the function and strength of your immune system.
2. Feed Yourself with Probiotics:
There is a strong reason for probiotics found in yogurt and fermented foods such as pickles or sour cream. Even fermented fish or eggs. These foods help increase the “good” bacteria that keep your gut healthy. This is an effective way to boost immune function and protect your system against “strange” microbes responsible for diseases and infections. Dairy probiotic strains, which are often found in yogurt, improve the immune function of the mucosa in particular. In turn, this helps prevent diseases that involve the respiratory system, the intestinal mucosa membrane and the urogenital tract.
3. Get Enough Sleep:
Do you get enough sleep every night? A good night’s rest plays a central role in building your body’s defense system. Similarly, when he falls asleep, he hits his body hard. As one study found, individuals who spent 48 hours without sleep experienced a decrease in the white blood cell count of their body, representing a weakening of the immune system. This represented a minor defense to fight infections or attacks.
Fortunately, this was reversible and the immune function returned to normal when the subjects went through recovery sleep. Strive to get enough sleep on a regular basis. Establish a nighttime routine with soothing music and hot and soothing milk. Lie in a dark room at the same time every day. Your body needs a rhythm and a pattern, so don’t get too far from the plan. In general, try to sleep at least 7 to 9 hours each night. If you do not do so, you will end up stressed, disoriented, sleepy and will be less efficient the next day.
4. Get Healthy Habits:
According to an article by Harvard Health Publications on building immunity, certain consistent healthy habits can work wonders for your immunity.
- Exercise regularly, keep your blood pressure under control and maintain a healthy weight.
- If you smoke, quitting can be a good idea. It can significantly help your immune system, reducing your susceptibility to respiratory diseases.
- For those who consume alcohol, enjoy an occasional drink, but don’t get drunk or make it a habit. Drinking too much can weaken the immune system. Research has found that when it comes to certain diseases such as pneumonia and tuberculosis, alcoholism makes it more susceptible.
- Get used to washing your hands. This will keep them germ free and help prevent infections. Your hands can be a center for bacteria and microbes that cause infections. As the Centers for Disease Control and Prevention explain, we often unconsciously touch our mouth, nose and eyes several times a day. This can easily transfer germs from our hands to the body. If you are cooking or serving food, germs could be transmitted to food. Similarly, this can happen when you touch raw meat and do not wash properly. Bacteria and germs found in raw meat persist in their hands.
- Keeping stress levels under control can also help. Researchers have found that the body can undergo immune changes induced by stress>. For the elderly and those with compromised immune systems, this can result in lasting and negative changes. The immune system becomes inflexible and unbalanced, increasing the risk of complications or problems in case of infection or disease.
- Last but not least, set occasional reminders for a complete medical checkup. Depending on your age and stage in life, this will vary in frequency (annual or otherwise).
5. Try Alternative Therapies:
The Ayurveda and other alternative therapies aim to improve the general welfare to balance hormones and develop immunity. As a result, infections remain at bay. Some herbal remedies that can improve immune function are already popular for the treatment of other ailments. It is said that Ashwagandha , a popular herbal remedy, helps the body fight infections. It can also exert an immunomodulatory effect on your system. The herb decreases inflammation and protects your body by improving the ability of your immune cells to fight microbes. In addition, turmeric is a potent anti-inflammatory and helps modulate the immune system. Certain acupuncture and acupressure points are associated with immune system stimulating effects. As the researchers have reported, the application of these methods can help diseases such as Crohn’s disease, ulcerative colitis and sepsis.