Though you are healthy, You still need some changes in yourself that will give you a better life and strengthen your immunity. Even the coronavirus pandemic taught us; how important it is to strengthen our immunity and stay fit. Now the question arises, how to strengthen your immunity? How can you boost your immune system?
Well, you can practice the given ways or adapt to the life hacks mentioned below to strengthen your immunity. There is no scientific evidence that your lifestyle is linked to your immune system, but there are some bad effects of certain habits on your immune system.
Your immune system is a complex network of organs, tissues and cells that work together to protect your body from infections and various diseases. They fight against the disease-causing germs called pathogens, recognize and neutralize the harmful substances from surroundings that may affect you.
When your body senses an antigen(harmful or foreign substance), it attacks it. This is termed an immune response and it makes antibodies. These antibodies work together to destroy the antigens. The presence of antibodies is also proof that your body has successfully destroyed the antigen and can again fight them easily. This permanent protection is called immunity. How can you maintain this immunity? How to strengthen immunity?
Here are some ways.
How To Strengthen Immunity ?
Water is really important for your body as it contains oxygen, nutrients and minerals. It naturally eliminates the toxins and bacteria which can cause infection. It helps to improve the overall immunity of your body and determines your capability to fight diseases. It also improves the performance of your circulatory system, supports digestion and assimilation and strengthens bones.
One should at least drink 3-4 litres of water per day. For men, 3.7 litres is recommended and for women, 2.7 litres. There is no issue if your water consumption increases, it will only be more beneficial.
Probiotics are beneficial bacteria present in our digestive tract that help to digest food but can also strengthen immunity. They have the ability to lessen the impact of the common cold and certain probiotics strains such as Lactobacillus and Bifidobacterium can lessen the duration of respiratory infections in children and adults.
Probiotic-rich foods to strengthen your immunity–
- Yoghurt, sour cream, kefir
- Coconut milk kefir, water kefir
- Fermented beet juice, beet kava
- Homemade coconut milk or cashew yoghurt
Lack of sleep causes you to get sick easily, badly impacts your long-term and short term memory, causes depression, increases the risk of diabetes and heart diseases, causes weight gain, affects your balance and weakens your immune system.
You should get 7-9 hours of sleep if your age is between 18-64. A small child needs at least 13 hours of sleep per day.
Excessive drinking can cause certain cancers such as breast cancers, cancers of mouth, throat and liver, damages heart muscles leading to heart failure, damages the brain and reduces the production of white blood cells. It makes it harder for your immune system to gear up and defend your body.
Less or No alcohol consumption can strengthen your immunity and help you stay healthy.
You have no option other than quitting it completely. It contains harmful substances, some of them are even poisonous. Your body cannot process such harmful substances and it just keeps on destroying your whole body. It destroys your immune system and other systems as well.
Try nicotine replacement therapy to control your urge to smoke. You can even chew on sugarless gums or eat candies.
Being A Night Owl:
Staying up late to work, study or watch movies/series, can have bad impacts on your immune system. It reduces your level of killer white blood cells that protect you and reduces the production of protective cytokines.
Develop proper sleep hygiene and try to sleep at a fixed time at night and wake up at a fixed time in the morning. Quit being a night owl and strengthen immunity.
Excessive Sugar Intake:
Consuming beverages, sweets, foods and cookies which contain excessive sugar can reduce the ability of your white blood cells to kill germs and has many negative effects. It prevents Vitamin C from entering your white blood cells, thus causing you to develop a weak immunity.
Switch to other foods that are naturally sweet, such as apples, oranges, grapes, mangoes, berries, dark chocolate, dates, etc.
Stress deeply impacts your weight and the ability of your immune system to respond to illness and increases pressure on the immune system. It promotes inflammation, imbalances the immune cell function and suppresses the immune response.
Try mindfulness meditation, yoga, jogging, spending time with your loved ones, tai chi and deep breathing to strengthen your immunity.
Doing exercises daily enhances your immune system, reduces stress, lowers inflammation, improves muscle response, keeps your energy up and boosts your immune system.
Some exercises to strengthen your immunity:
- Side to side jumps
- Superman pose
- Tree pose
- Triangle pose
A good diet plan can maintain and strengthen your immunity.
You can make your diet, taking help from this diet example-
- Breakfast- Berry-kefir smoothie or muffin-tin omelettes with bell peppers and an apple.
- Lunch- Sweet potato, kale and chicken salad with peanut dressing or green goddess salad with chickpeas.
- Dinner- Shrimp pasta salad or vegan coconut chickpea curry or guacamole chopped salad.
- Snacks- Oranges, cucumbers, blackberries, unsalted dry roasted almonds, apples.
Limit your exercises and do not overdo them. More than 90 minutes of high-intensity interval training makes you more susceptible to illness and weakens your immune system.
Consider doing low-impact workouts with proper rest.
Playing outside in the mud for less time can help to build immunity and even exposure to microbes at an early age can help you build immunity (hygiene hypothesis). Too much dirt does not strengthen immunity but a little dirt is good.
Even daily walks and playing outside with your family or pets can keep you healthy and strengthen your immunity.
People also have this question, does working in a hospital strengthen immunity? Well, many of them have healthy immune systems because they have been repeatedly exposed to germs but there may be some exceptional cases. For example, during this covid-19 pandemic, many doctors and nurses lost their lives to the coronavirus.
There are some other hacks too which will help you strengthen your immunity, such as tracking your diet, trying a fitness app, thinking positively, etc. These life hacks will save you a lot of money and make your life easier. This article will not only help your body stay resilient during the flu and cold season but also year-round.