The human body is a system that is composed of many different types of cells, tissues, and organs. Daily human activities unconsciously expose this system to attacks by pathogens which could lead to infections and diseases. Fortunately, there is a shield that protects the body from infection and diseases, “the immune system“.
The immune system is the body’s defense system that uses white blood cells and antibodies to identify and eliminate organisms that get through the body’s natural barriers. It is important to note that the immune system is not all-powerful, it gets weakened by several external factors such as stress, excessive alcohol, poor diet, dehydration, lack of sleep, smoking, and exposure to harmful chemicals.
How To Boost Your Immune System
1. Eat A Healthy Diet
The habit of feeding the body with specific food content can assist in strengthening your immune system. In order to prevent oneself from flu and colds, it is important to visit local food and grocery stores and prepare your food to include the discussed food to boosting your immune system.
a) Spinach- Spinach is an important food for your immune system. Spinach is highly endowed with Vitamins, Particularly, the Vitamin C. While spinach also have antioxidant contents and the commonly known beta-carotene, spinach is also effective when it is cooked with little fire. The habit of cooking it lightly enables its Vitamin content and other kind of nutrient to be free form oxalic content.
b) Ginger- This is another important food for the immune system. Ginger has been recognized as an effective food for getting well as soon as possible. Ginger helps reduces swelling and inflammation and also assists in decreasing any developed sore throats as well as swelling diseases. While it has the potential of reducing vomiting, it is also very effective in reducing severe pains.
c) Yogurt- Yogurt is great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
The beneficial live cultures in yogurt such as Lactobacillus acidophilus may help prevent colds and other infections or shorten their duration, although more research is needed. When choosing yogurt, go for the style you enjoy the most. It’s important to choose a variety that uses live and active cultures. If you choose for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that’s also loaded with calcium.
2. Get Plenty Of Sleep
When you don’t get enough sleep, you’re more likely to become ill after being exposed to a virus, research shows. This is because your immune system works hard while you snooze: It releases proteins that you need in order to fight off an infection.
Deprive yourself of a good night’s rest and your body may produce fewer of these proteins. So, how much sleep does the average adult need? Seven to 8 hours, experts say. And younger folks need even more: teens should get 9 to 10, and kids in elementary school need 10-plus hours, ideally.
Physical activity can become harder with age, but that doesn’t mean you should stop moving completely. Regular physical activity can strengthen your immune system and help your body fight off infections and viruses. Aim for at least 30 minutes of physical activity for three days a week. This can include walking, biking, yoga, swimming, or other low impact workouts.
Studies have shown that people who follow a moderately energetic lifestyle, benefit most from starting (and sticking to) an exercise program. A moderate program can consist of:
- Bicycling with your children a few times a week
- Taking daily 20 to 30 minute walks
- Going to the gym every other day
- Playing golf regularly
Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk.
4. Stay Stress Free
You already know that stress can have a huge impact on your mental health.But the long-term effects of stress can definitely be physical (and often, your mental wellbeing can manifest in various ways throughout your body). Research shows that chronic stress can cause you to eat poorly, keep you from exercising regularly, spike your blood pressure, and interfere with your sleep.
It can also do a number on your immune system your body’s first line of defense against anything it perceives as a threat. Your immune system is your body’s first line of defense against invading bacteria, viruses and other pathogens. Your organs, tissues, cells and cell products that all work together to fight harmful substances and protect you from getting sick.
Stress can affect your immune system in two ways:
a) By creating chronic inflammation that harms tissues
b) By suppressing immune cells needed to fight infection.
It may seem easier said than done, but actively trying to reduce your stress levels could be the ‘health tonic’ your body needs. Many people find that chronic stress is the one thing that stands between them and optimal health, no matter how well they look after other areas of their lives.
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Remember, the stress response often can’t be avoided: it’s an evolutionary mechanism that we simply have to manage. Chronic stress, however, can be managed! Instead of allowing it to wreak havoc on your body and deplete your immune system, you can take steps to minimize the time your body spends in ‘fight or flight’ mode. And while you’re at it, give your immune system a helping hand with a daily dose of probiotics.
While the immune system has been built to naturally fight against micro-organisms in the body, you can also play your part in ensuring it does its work effectively. These vital tips might just be what you need to prevent any form of viral infection in your system.