Living a healthy life is good for you. It can keep you away from such life-threatening diseases as heart disease, type 2 diabetes, being overweight, and other long-term health problems. There are a lot of things to help you with upgrading your immune system. But keeping your immune system healthy is more than just taking vitamins and other nutrition pills or powders. There’s no one thing or nutrient that can do it all. But making good changes in your life can help. There are a couple of things you can go with to make your immune system stronger. You can eat healthy food, take a walk, keep your weight in a good place, get plenty of sleep, not smoke, and not drink too much alcohol (if possible avoid alcohol).
In this article, we will discuss some common important ways to boost the immune system and also discover some related terms to live a healthy lifestyle.
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- 1 What is the Immune System?
- 2 10 Ways to Boost Your Immune System
- 3 How does immunity work?
- 4 The immune system includes which parts of the body?
- 5 What are the common symptoms of a low immune system?
- 6 How to boost your immune system in 24 hours?
- 7 What are the foods to boost the Immune System?
- 8 Support and Help
- 9 Conclusion
What is the Immune System?
Your immune system can be considered your body’s inner energy such as cells, chemicals, tissues, and organs., which helps your body fight against getting sick. It protects your body from colds and the flu to dire things like cancer. Our immune systems are complicated and lots of things can affect them. They’re controlled by a lot of different things and react to what’s going on inside your body. If your immune system isn’t active enough or is too active, it can lead to health issues.
10 Ways to Boost Your Immune System
➡️ 1. Updated with Vaccine: Having a strong immune system means using the best tool we have to keep from getting sick. Your immune system is already pretty smart, but vaccines make it even smarter. They teach it how to know and fight off certain diseases. It’s a lot safer for your immune system to learn this from a vaccine than from getting sick with these harmful germs.
➡️ 2. Follow a healthy diet: No one nutrient or food can make your immune system stronger by itself. You can help your immune system by eating foods that have a lot of important vitamins and minerals like vitamins A, B6, B12, C, D, and E, and copper, folate, iron, selenium, and zinc. Eating a healthy diet involves having lots of fruits and vegetables, lean proteins, whole grains, and milk products that are either fat-free or low in fat. It also means you should cut down on foods high in saturated fats, cholesterol, salt, and added sugars. The Baker Heart and Diabetes Institute says you can also help your immune system by eating foods with less sugar or no sugar, and not drinking too much alcohol.
➡️ 3. Exercise Habit: Doing exercise every day isn’t just about getting stronger and relaxing — it also plays an important role in staying healthy and keeping your immune system strong. Being active regularly can help you feel good, sleep well, and worry less. When you eat healthy and stay active, it can help you keep your weight in a good place. Doing the right amount of exercise helps you in the long run. For example, being active can help keep you from getting the flu.
➡️ 4. Hydration: Water is a very important thing in your body, like helping your immune system. It’s important because our blood and lymph, which have immune cells, need water to move around our bodies. Even if you’re not working out or sweating, you’re always losing water when you breathe, poop, and pee. To help your immune system, make sure you’re drinking enough water to replace what you lose.
➡️ 5. Healthy Weight: Maintaining weight plays an important role in telling your body how to work. If your Body Mass Index (BMI) is 30 or more, you’re considered obese. This can weaken your immune system and may make vaccines less effective against diseases like the flu, hepatitis B, and tetanus. To keep a healthy weight, try to lower stress, eat nutritious food, get plenty of sleep, and exercise regularly.
➡️ 6. A good amount of Sleep: Research is showing that not getting enough sleep can cause a loss of your body’s immune system and lead to various health problems. Even though you don’t know what’s happening when you sleep, your body is busy with important tasks. To help your immune system fight off sickness, it’s crucial to know how much sleep you need each night and what to do if you’re not sleeping well.
➡️ 7. Less Stress: Whether stress hits you all at once or builds up slowly, it’s crucial to know how it can impact your health. Stress can indirectly affect your immune system by causing problems like sleep issues, unhealthy eating habits, drinking less water, and exercising less. It’s also good to know what activities, like deep breathing, meditation, prayer, or exercise, can help you manage stress.
➡️ 8. No Smoking: Smoking can weaken your body’s ability to fight off illnesses. It raises the risk of problems with your immune system, including conditions like rheumatoid arthritis. There’s no benefit to smoking. It has a lot of harmful effects, including damaging your immune system. So, if you smoke, you’re more likely to catch bacterial and viral infections.
➡️ 9. Outdoor involvement: In winter, a lot of people don’t get enough Vitamin D because they stay indoors to avoid the cold weather. But it’s necessary to get some sunlight for at least 15 minutes each day to soak up the sun’s UVB rays. It’s often called the Sunshine Vitamin because our bodies can produce it when we’re exposed to sunlight. It is a vital nutrient that’s well-known for its benefits to bone health and the immune system. It is important to help your immune system to fight a cold.
➡️ 10. Health matters: To boost your immune system, it’s important first of all to focus on staying healthy. Remember, it’s always better to prevent illness than to treat it. Try to get vaccinated against any diseases, practice good hygiene like washing your hands and preparing food safely, and try to keep your stress levels low. The best way to strengthen your immune system is to protect it from getting sick.
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How does immunity work?
Your immune system protects your body from germs, harmful substances, and changes in cells that can lead to infection. Its main role is to act fast to stop these invaders from making you sick. If your immune system is weak or can’t fight with germs, you might get sick.
The immune system includes which parts of the body?
Your immune system includes many parts of your body. Each part has a job to do, like identifying germs, talking to other parts of the body, and helping to fight off infections. The immune system includes your skin, bone marrow, thymus, lymphatic system, lymph nodes, spleen, and mucous membranes.
What are the common symptoms of a low immune system?
Some common symptoms include:
- infections with unusual germs
- a rash with hives or welts
- swelling of the lips, tongue, face and eyes
- difficulty breathing
- abdominal (tummy) pain and vomiting
How to boost your immune system in 24 hours?
- Clean your hands
- Rest a lot
- Hydrate yourself
- Eat nutritious food
- Spend time outdoors
- Work out
- Increase your vitamins
- Avoid upsetting your stomach
- Keep up with your doctor’s visits
What are the foods to boost the Immune System?
- Citrus fruits like lemons, limes, grapefruits, and tangerines
- Spices that fight inflammation, like ginger and turmeric
- Vitamin E-rich nuts and seeds, such as almonds and sunflower seeds
- Red bell peppers, which are loaded with vitamin C
- Garlic, which has a lot of sulfur and can help fight viruses
- Teas, particularly green and black teas
- Fermented drinks like kefir and kombucha, which have probiotics
- Various types of berries, especially blueberries and elderberries
- Shellfish like scallops and oysters, which are rich in zinc
- Carrots and sweet potatoes, which have a lot of beta-carotene
Support and Help
If you don’t feel good or feel low the whole day during your work and even when you rest, it might be caused by a low immune system. In this case, you must consult the doctor and let him/her know about your health condition to help you better!
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Your immune system is connected to your whole health, and taking care of your health could benefit you positively. Your mental, physical, and emotional health all contribute to how well your immune system works. If you want to stay healthy, the best thing you can do is pay attention to your body. Stay hydrated, rest well, and take time to refresh your mind.
Dr. Roman Off is a multi-talented professional with expertise in psychology, nutrition, and content writing. She has a Doctorate in Clinical Psychology and is a psychologist with several years of experience helping individuals overcome mental health issues. In addition, Dr. Roman Off is a dietitian and nutritionist, specializing in helping clients achieve optimal health through proper nutrition and lifestyle changes.