Boosting your immune system is often easier said than done. And the complete or partial failure to equip yourself against environmental germs, bacteria, and viruses can be attributed to various reasons, which then lead to the eventual requirement of pain medications and other corrective measures.
While the idea of boosting your immunity might sound fairly enticing, you need to understand that the immune system is more complicated than what meets the eye. To put things into perspective, researchers are yet to unravel the intricacies of the immune response fully.
There is no concrete evidence for the correlation between your lifestyle and the corresponding immune response. That’s primarily because our immunity is a combination of a plethora of factors working together in harmony.
However, while they are exploring the effects of diet, exercise, sleep, age, psychological factors, it can be reasonably argued that general healthy-living strategies are an acceptable way to start giving your immune system a good head start.
On that note, let’s take a look at some of the best immunity building tips.
As easy as it might sound, getting an 8-hour sleep session regularly is one of the hardest things to accomplish, considering the modern-day lifestyle. Another major factor that is often overlooked is the quality of sleep in those hours we spend in bed.
Both the lack of quality as well as quantity of sleep results in the higher secretion of stress hormones into our system, which can cause more inflammation in the body and prove to be detrimental to our immunity.
Time and again, numerous surveys have proven that inadequate or insufficient quality sleep is linked to a higher susceptibility to sickness.
For better results, avoid screen time for at least one hour before you sleep and one hour after waking up. It has been found that the blue light emitted from laptop and phone screens is a significant disruptor to your circadian rhythm or your body’s natural wake-sleep cycle.
Other functional sleep hygiene tips include sleeping in a completely dark room, going to bed simultaneously every night, setting the right temperature for comfortable sleep, and daily exercise.
The key is not in the magnitude or intensity of the workout but the consistency of it. Studies have indicated a single daily session of moderate exercise boosts the effectiveness of vaccines in people with compromised immune systems.
Moreover, regular bouts of moderate exercise reduce inflammation and aid the regeneration of immune cells at a brisk pace.
Qualitatively, exercising improves immunity by solidifying your cardiovascular health, stabilizing blood pressure, and keeping your body weight in check. More directly, it promotes good circulation, allowing immune system cells to move through the body freely and do their job efficiently.
Anything that falls under the region of steady bicycling, brisk walking, jogging, swimming, and light hiking, should qualify for a healthy workout session. An average person should aim for at least 150 minutes of moderate exercise per week.
It is a widespread opinion that eating a well-balanced diet with lots of fruits and veggies, which are abundant in antioxidants, boosts your body’s defense mechanism.
But apart from eating a healthy diet consisting of whole plant foods, healthy fats, and fermented foods, you should also resort to daily multivitamin and mineral supplement to strengthen the immune response.
Dietary add-ons like Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, Garlic should be consumed in a balanced manner for significant results.
While demonstrating whether supplements can enhance immunity is, as yet, a highly complicated matter, you can stick to avoiding various micronutrient deficiencies such as deficiencies of zinc, copper, folic acid, selenium, iron, and vitamins A, B6, C, and E.
Manage Stress and Anxiety
Modern medicine has acknowledged the closely linked relationship between emotional health and physical health. And some highly malignant frequent stressors which actuate chronic stress are often arisen by relationships, sustained challenges, failures, and much more.
It has also been found that prolonged psychological stress can suppress the immune response, especially in children going through their growing stages.
Stress is regarded as a silent killer because it creeps in and destroys your inner defenses slowly over time, without you noticing. Activities that help you manage your stress (and the impending anxiety) include exercise, journaling, meditation, yoga, and other mindfulness practices.
Stay Hydrated At All Times
Boosting the body’s natural defenses requires an overall effort, and preventing dehydration is a key concern.
Just an act as simple as drinking water can prevent you from unnecessary headaches, lack of focus, mood swings, digestive complications, and heart and kidney failure. These complications can, in turn, increase your susceptibility to illness by putting pressure on your immune system.
While fruit juice and tea also have hydrating properties, water should be the top choice as it’s free of calories, additives, and sugar. Since our bodies are 60% water, it is advisable that you drink 2 liters of it daily at the very least.
The fluid intake should vary heavily if you exercise intensely, live and work in a hot and humid environment. Keep replenishing your fluid levels at regular intervals.
Professionals believe that most of the allergies can be fought off by a healthy immune response and shouldn’t require the need to inject allergy products into your system.
And in all actuality, several dietary and lifestyle changes can surely bolster your body’s natural defenses and equip it to fight disease-causing pathogens in the long run.
Immune systems function better when bolstered by healthy-living strategies as they affect the way our body responds to a germ attack. And simply put, the tips and tricks to adapting excellent and healthy habits are not that hard to implement, but can significantly benefit your immune function.
But all this makes sense only when we realize that your immune system is precisely that — a system, and not a single entity as is generally perceived. It is a culmination of a variety of behavioral habits and naturally requires an overall balance and harmony in order to function well.