Simple Steps in Boosting the Immune System
It’s flu season, and as much as it may seem easy to receive a flu shot, lifestyle and diet are essential for boosting the immune system.
The immune system is a complex network of cells, tissues, and organs that helps the body fight infections. It serves as a fortress, safeguarding the body against harmful invaders such as viruses, bacteria, fungi, and parasites.
When your immune system senses danger, it launches an attack. It releases white blood cells and antibodies to protect you from external intruders.
While avoiding germs is impossible, you have more control over your immune system than you realize.
Incorporating a few simple daily habits can significantly boost your immune system. This guide will explore exactly how to achieve that.
Whole foods diet
Eating a diverse range of colourful fruits and veggies floods your body with vitamins and nutrients, keeping your immune system strong.
Reduce your intake of sugary, processed, fried, and refined foods and grains, as these can weaken the immune system. Instead, incorporate wholesome, nutrient-dense foods like fruits, veggies, nuts, seeds, legumes, fish, poultry, and healthy fats like avocados or olive oil.
7 hours of sleep
While you sleep, your body generates cytokines, which are proteins essential for a strong immune response.
Insufficient sleep can diminish this protective mechanism. Studies indicate that individuals who lack adequate sleep are twice as likely to get a cold compared to those who enjoy at least 7 hours of rest. To maintain a strong immune system, strive for 7-9 hours of quality sleep each night.
Regular exercise
Exercise is one of the best immune boosters. It increases circulation, which allows immune cells to do their job more efficiently. But it’s best not to overdo it.
Overexertion can weaken the immune system. Aim for 20-30 minutes of moderate exercise you enjoy most days. Walk, bike, swim, dance, lift weights, or do yoga.
Lifestyle Factors
Don’t smoke.—Smokers are more likely to catch colds and flu than non-smokers. This is because nicotine weakens the immune system.
Limit or Eliminate Alcohol Consumption —Alcohol can weaken your immune system, increasing your susceptibility to illness. When you consume alcohol, your body prioritizes breaking it down, which diverts energy away from other essential functions, such as combating infections.
Hydration—Staying well hydrated helps your kidneys flush toxins from your body. Less toxins mean less work for your immune system, which can focus its energy on fighting pathogens. Steer clear of sugary beverages like soda and energy drinks, and aim for 8 cups of pure water each day.
Frequent hand washing—Cold germs can live on your hands for up to an hour, and flu germs can survive on hard surfaces for up to 48 hours. Washing your hands prevents the spread of these germs, so you’re less likely to come down with bugs in the first place. To send germs down the drain, wash your hands often with soap and water for at least 20 seconds.
Moderator stress—Chronic stress weakens immune function. It suppresses white blood cells like T-cells and natural killer cells that help fight off infections. To keep your immune system healthy, find ways to manage your stress. Slow down, meditate, practice deep breathing, get out in nature, take a break from the news, connect with others, or try some yoga.
Strengthening your immune system is key to preventing and recovering from the flu. You can support your body's natural defences by adopting healthy habits like a balanced diet, regular exercise, quality sleep, and stress management.
