Each component of your immune system needs to work perfectly according to their various functions to protect and defend your body against harm effectively. The most efficient way to ensure that this occurs is to cultivate the good-for-you habits, on a daily basis, that will help to build the immune system.
In a simple form, the immune system's role is to help the human body fight disease and illness. According to the National Institute of Health, it is a complex system that consists of cells in your organs, tissues, bone marrow, blood, and skin. When functioning properly, the system works to protect your body against possibly harmful pathogens (such as viruses and bacteria) and minimize damage from non-infectious elements (such as cancer and sunburn).
According to Harvard
Medical School, "In order to function well, our immune systems require
balance and harmony." It further stated that "for now, there are no
scientifically proven direct links between lifestyle and enhanced immune
function. But that doesn't mean the effects of lifestyle on the immune system
aren't intriguing and shouldn't be studied. Researchers are exploring the
effects of diet, exercise, age, psychological stress, and other factors on the
immune response, both in animals and humans. In the meantime, general
healthy-living strategies are a good way to start giving your immune system the
There are many
approaches to boost the immune system balance. It doesn't have to be a hassle
to improve your immune system. It can be tasty, soothing, and enjoyable -
through meals, supplements, exercise, and other healthy-living practices.
Always consult a physician before starting any significant adjustments to your
Some ways to improve
your immune system include:
Consume a Healthy Diet
you get from food are excellent boosters for your immune response. Plant-based
foods such as spices, herbs, fruits, and vegetables are essential in keeping
your immune system running smoothly. Studies have shown that a lot of
plant-based foods have antimicrobial and antiviral properties that help defend
our body against infection.
According to a
report that appeared in the International Journal of Molecular Sciences in June
2017, and spices such as cumin, cinnamon, thyme, oregano, and clove have
antimicrobial and antiviral properties that inhibit the growth of food-borne
bacteria such as Pseudomonas fluorescens and Bacillus subtilis and, dangerous
fungi such as Aspergillus flavus and antibiotic-resistant microorganisms such
as Staphylococcus aureus;
According to the
Academy of Nutrition and Dietetics, zinc, folate, iron, selenium, copper, and
vitamins A, C, E, B6, and B12, are essential nutrients the body gets from the
food you eat. They are nutrients that your immune system needs to do its job.
Protein is also
essential for a healthy immune system. The amino acids derived from protein
help build and maintain immune cells, and cutting back on this macronutrient
may weaken your body's ability to fight infections.
Also, according to the
Academy of Nutrition and Dietetics, cabbage, apricot, spinach, red bell
peppers, broccoli, strawberries, carrot and citrus fruits (tangerines,
grapefruits, and oranges) are all good sources of vitamins A and C. At the same
time, nuts and seeds contain zinc, vitamin E, and protein. Some good sources of
protein and zinc sources include poultry, lean meat, and seafood.
Take Herbs & Supplements
Take some natural herbs
and supplements, especially those recommended by your doctor. Herbs and spices
are well known to help the body fight off infections. Examples are turmeric,
ginger, cloves, elderberry, astragalus, and Andrographis.
Introduce Mushrooms to Your Diet
regarded as nature's means for the breakdown of organic matter to turn it into
fertile lands. Mushrooms are among the healthiest produce on the earth and are
rich in vital nutrients and minerals. Examples of mushrooms that are good for
boosting the immune system are Tremella Mushrooms, Maitake and Shiitake
Mushrooms, and Turkish tail mushrooms.
Introduce Yogurt into Your Breakfast
Probiotics present in
yogurt will make the body's immune system stronger and aids the prevention of
infection. The Journal of Science and Medicine in Sport published the report of
research on probiotics. The study found that in New Zealand, athletes who took
a probiotic had about 40% fewer colds and gastrointestinal infections in
Zealand. Yogurt is also a good source of vitamin D and provides an excellent
boost to your immune system. It Is also a delicious product to incorporate into
your breakfast as it boosts a happier day.
Eat More Vegetables
Nuts, seeds, fruits,
and vegetables are filled with vital nutrients for improving the immune system.
Ensure to consume them daily to ensure the improvement of your body's immune
response. Examples of some green vegetables are Cabbage, Broccoli, and
Treat Yourself to Tea Time
It is always so
comforting to sip tea in the morning or before bed. It is not only a good
meditation strategy but also a great means of boosting the body's immune
system. The naturally present substances in tea known as alkylamines help
improve the immune system, thereby preventing infection.
Reduce Alcohol Consumption
Several studies have
shown that excessive alcohol intake can complicatedly affect the immune system
and its metabolism. Ensure to consume a moderate amount of alcohol if you need
Ensure to Take in Your A-B-C-D-Es
A deficiency of
vitamins has been associated with poor immunity. Using a multivitamin
supplement alongside consuming a nutritious diet rich in natural nutrient
sources can improve the general health of your body and the immune system.
Specifically, vitamins A, B2, B6, C, D, and E have been proven to contribute
significantly to helping to prevent illness. You can take multivitamin
supplements prescribed by your doctor, but the best option is from natural
intake from diet.
Always Have a Relaxing Bath
A beautiful hot
shower with Epsom salt or soothing aromatherapy fragrances will go a great way
in reducing stress and aids sleeping. Sleep is among the essential factors that
the human body needs to rebuild itself, control sleep deprivation, increase
inflammatory response, weakens the immune system, and stimulates stress
are still investigating the physical effects of stress, studies have shown that
chronic stress can lead to several detrimental consequences on emotional and
physical well-being, which include a decreased immune system. Practices that
relieve stress, such as music, massage, and meditation, can help you relax and
strengthen your immune function. Implement a calming habit such as yoga, deep
breathing, and meditation into your everyday routine to keep stress in check.
Ensure to Laugh A Little or A Lot
A research carried out
in 2007 showed that laughing is the best treatment: it offers an incredibly
simple way to boost your immune response. Smile or Laughter, coupled with a
cheerful, optimistic mood, helps reduce stress levels and facilitate sleep, which
is two of the known most essential factors for a healthy body. It is somehow
the greatest fun-filled booster for your immune system.
Maintain a Hygienic Lifestyle
The Centers for Disease
Control and Prevention (CDC) has stated that regular cleaning of the hands is
among the easiest approaches to preventing sickness. Always wash your hands
with soap and warm water for 20 seconds before cooking or eating, and whenever
you sneeze, cough, go to the toilet or bathroom or touch public structures and
Ensure Enough Sleep Time
Studies have found that
staying awake all night will cause havoc to your immunity, thereby making you
more prone to contracting an infection or virus and causing a difficult defense
and control against infections. A research carried out on about 20,000
individuals showed that people who had less than six hours of sleep at night or
has sleep problems have a higher probability of catching colds and other
Sleep deficiency can
induce the activation of the inflammatory immune response. It can weaken your
body's response vaccine and the immune system as a whole. Endeavor to sleep for
about 7–8 hours, and resist from staying awake all night.
Stay Off Smoking
Quit smoking because it
not only raises the risk of cardiovascular disease and cancer but also
negatively affects the immune function. Smoking is known to impair both the
innate and adaptive immunity. This can also improve the risk of developing
adverse pathogenic immune responses, and smoke also lowers the efficiency of
the immune system.
Put Your Exercise Mode On
Regular workouts have
been proven to strengthen the immune system. Proper exercise facilitates T
cells, a type of white blood cell that prevents infection in the body. However,
consistent strenuous workout suppresses the immune system's ability and will
make you susceptible to various viral infections. You needn't become a full-on
fitness model to improve your immune function. Even casual walk on a couple of
days a week or getting in a yoga session will keep you physically and mentally
fit and also keep your immune system in good condition.
Take Time to Stroll Out into the Natural Light
of The Sun.
This is a great source
of vitamin d for your body. Vitamin D is important to the immune system's
healthy running, and it also helps the body in the production of antibodies.
1Low vitamin D levels in the body have been described as one of the primary
causes of respiratory illnesses. Take a 10 - 20-minute walk in the sun will the
body produces enough vitamin D. Ensure not to overdo it. Too much of the sun
rays can cause skin cancer or sunburns.
Before proceeding with
any diet, herbs, supplements, medication, or treatment, see to it that you
first contact the doctor. Self-treatment of any condition and the prevention or
delay of standard care can have serious consequences.
A healthy immune system
lowers the risk of infection and influenza viruses. With such little adjustment
in your diet and regimen, you can make sure that your immune system is prepared
to defend you from various virus infections. From sleeping for eight hours to
taking a walk in the sun to eating healthy foods, the strategies are easy and
very beneficial if properly followed. You will maintain a healthy immune system
with all of these healthier ways to improve your immune system. Implement them,
and experience the improvement in your body's ability to fight disease.
Author’s pen name: Unique Parvina