How to boost your immune system

How to boost your immune system

Before talking about how to boost your immune system we need to know what is immune system and what is the job of immune system in human body?

What is Immune System? 

The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again.

What is the job of Immune System?

Immune system’s job to defend your body against illness and disease. The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs when working the way they should protect your body against potentially harmful bacteria and viruses and limit damage from noninfectious agents

Ways How to Boost Your Immune System?

1. Get enough quality sleep

Your immune system is like your computer. it needs some good amount of rest so it doesn't become overheated “Sleep reboots the system.”

When you're you do not get enough sleep, your body produces stress hormones like cortisol to keep you awake and alert, which can suppress your immune system. People who got a full eight hours of sleep had higher levels of T cells than those who slept less, according to a 2019 study. Try to get at least seven hours of sleep a night. People who sleep less than seven hours a night are more prone to viruses and diseases.

2. Eat a Healthy Diet

The old saying, “An apple a day can keep the doctor away,” may have truth behind it after all. Eating nourishing foods rich in certain vitamins can help your immune system fight off illness.The nutrients you get from food from, foods like fruits, vegetables, herbs, and spices, seafood,meat, and poultry are essential to keeping your immune system functioning properly, and help us fight off infection,

Add fruits and veggies to soups, meals, smoothies, and salads, or eat them as snacks. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits, and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc, according to the Academy of Nutrition and Dietetics.

3. Take Enough Vitamins 

Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it.

Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold-water fish such as salmon and tuna. Vitamin B6 also is found in green vegetables and in chickpeas

Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach.

Furthermore, Zinc, Folic acid, Iron, selenium, Copper, and vitamins A, C, E and B12 you get from the food you eat are the nutrients your immune system needs to do its job, according to the Academy of Nutrition and Dietetics. 

4. Exercise Regularly 

Working out is a powerful way to boost your immune system.  It causes your body's antibodies and white blood cells to circulate more rapidly, which means they may be able to detect and zero in on bugs more quickly. Being active this way also lowers stress hormones, which reduces your chances of getting sick

Adults should be getting at least 150 minutes two and a half hours of moderate aerobic exercise like walking, jogging, or cycling or one hour and 15 minutes of high level of aerobic exercise like running every week.

5. Stay away from Smoking and Drinking 

Cigarette smoking and consuming alcohol can also affect immune health. Anything that’s a toxin can compromise your immune system. chemicals released by cigarette smoke carbon monoxide, nicotine, nitrogen oxides, and cadmium can interfere with growth and function of immune cells, like cytokines, T cells, and B cells,

Smoking also worsens viral and bacterial infections especially those of the lungs, like pneumonia, flu, and tuberculosis, post-surgical infections, and rheumatoid arthritis 

6. Stay away from Stress 

“When you're under chronic stress or anxiety, your body produces stress hormones that suppress your immune system. Your immune system is ready for anything you can throw at it. But it can only handle so much. 

Stress has a significant effect on your immune system. During stress, a series of events release cortisol, adrenaline, and other stress hormones from the adrenal gland. Together they help your body cope with stress. Normally, cortisol is helpful because it decreases the inflammation in the body that results from the immune responses caused by stress.

But if a person is chronically stressed, stress hormones can affect the way the body functions over time. This increases your risk of health problems like: anxiety, depression, digestive issues, heart disease, sleep disorders, weight gain and problems with memory. 

Conclusion

Your immune system works hard to protect you every day so try to consider following to enjoy good health

• Get a good night’s sleep to boos your immune system. Your body can’t function correctly if you aren’t sleeping well.

• Practice good hygiene. Washing your hands regularly can prevent viruses and infections.

• Eat a healthy and balanced diet

• Get plenty of exercise. 

• Eating nutritious food and staying active will help your body fight off infections.

• Stay away from stress

• Stay away from Smoking and Drinking