Your Immune System’s job is to defend your body against illness and disease. But it doesn’t work properly if your Immune System is weak. In this article we will discuss how to Strengthen your Immune System by following Simple Ways.
The complex system is made up of cells in your skin, blood, bone marrow, tissues, organs.
Think of the immune system as an Orchestra.
For the best performance and to Strengthen Immune System, you want every instrument and every musician to perform at its best.
1- Eat a Healthy Diet.
Plant-based foods, like fruits, vegetables, herbs and spices, have many nutrients and properties that help fight off infection.
Vitamin C is a big player, so snack on things like citrus fruits, papaya, broccoli, and red pepper.
Protein is critical too.
The amino acids in protein help build and maintain immune cells.
Good sources of protein include lean meat, poultry, and seafood, which has immune-boosting zinc.
2- Keep Stress Under Control.
Long-term stress leads to chronically elevated levels of cortisol, the fight-or-flight hormone which in result, does not Strengthen your Immune System.
But when cortisol levels are constantly high, it blocks the immune system from kicking into gear and doing its job.
Try to reduce stress a little every day with medication, journaling or any activity you love.
3- Get Plenty of Good Quality Sleep.
Your body heals and regenerates while you sleep, producing and distributing key immune cells called cytokines and T cells.
Sleep deprivation elevates cortisol levels, which wears down our immune system.
Adults should get a least seven hours of sleep per night.
Prioritize good sleep hygiene by turning off the electronics at least two hours before bed, and avoid violent or stressful books or conversations.
4- Exercise Regularly.
Exercise helps with stress by releasing endorphins, which reduce pain and create feelings of pleasure.
Try to get a balance of aerobic exercise like walking, cycling, or running, along with strength training twice a week if you want to Keep your Immune System Healthy.
Take it outside! Spending time in nature has been shown to improve mood, lower blood pressure, reduce inflammation and Strengthen Immune System health.
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5- When it comes to Alcohol, Practice Moderation.
When you drink too much alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function.
Drinking large amounts of alcohol increases the risk of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers.
Limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you are a man.
6- Don’t Smoke Cigarettes.
The chemicals released by cigarette smoke-like carbon monoxide and nicotine – As a result, it can interfere with growth and function of immune cells.
Smoking also worsens viral bacteria infections like pneumonia, flu, and tuberculosis, as well as post-surgical infections and rheumatoid arthritis.
If you currently smoke, seek out resources to help you kick the habit as early as possible as its a hurdle in Keeping your Immune System Healthy.
Counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy are all good options.
7- Keep symptoms of Chronic Conditions Under Control.
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections.
Be sure to stay on top of any medications, doctors visits, and healthy habits that keep your symptoms at bay. Your immune system will thank you.