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Your immune system protects you from bacteria, viruses, fungal infections, toxins, foreign bodies, and cancers. It’s vital for your survival. The immune system is not located in a particular area, it’s spread throughout your body. The immune cells are found in your bone marrow, skin, blood, organs, and various tissues. They form a protective shield, but only if they work properly.
There are several types of immunity:
- Innate immunity. This type of immune is present at birth. It provides general protection. The innate immunity includes the skin and mucous membranes of the gut and throat.
- Adaptive (acquired) immunity. Adaptive immunity occurs when you’re exposed to various bacteria, viruses, etc. It “remembers” those invaders and creates specific antibodies that work each time you face them again.
- Passive immunity. Passive immunity is a type of immunity that’s “borrowed” from another source and it protects the baby from certain infections during the early years of life.
Every part of your immune system should work properly to ensure good protection. What can you do for your immune system to support its function? We’ve collected seven best tips that will help you:
1. Improve your sleep quality and quantity
Sleep helps your body recover and recharge. During sleep, your body creates certain immune cells such as T cells, cytokines, and interleukin that are responsible for the regulation of your immune system.
With a lack of sleep, your body can’t produce enough immune cells making your immune system weaker. You can become more prone to different infections.
According to the National Sleep Foundation, you need to sleep at least seven hours per day to be healthy. Here are some tips that can help you improve your sleep:
- Don’t drink caffeinated drinks late in the day
- Wake up and sleep at consistent times
- Try melatonin supplements
- Optimize your bedroom environment (temperature, furniture arrangement, external lights, and noises)
- Don’t eat late in the evening
- Take a relaxing bath or shower
2. Consume alcohol in moderation
Consuming too much alcohol can lead to many health issues and weaken your immune system. Heavy alcohol consumption causes your body to spend a lot of energy to provide detoxification. As a result, your body and immune system become exhausted.
A study published in the journal Alcohol Research in 2015 shows that drinking too much alcohol can weaken your body’s ability to combat infections and slow down your recovery time.
Heavy drinkers are more prone to alcoholic liver disease, acute respiratory distress syndrome, pneumonia, and certain types of cancer.
3. Keep your chronic disease under control
If you have a chronic disease, you should manage it to stay healthy and strong. People with asthma, diabetes, and heart disease are especially susceptible to infections.
People who have type 2 diabetes and constantly elevated blood sugar levels can have chronic inflammation throughout the body that negatively affects your immune system. Asthma sufferers are more prone to catch and even die from the flu.
It’s important to understand that any chronic condition should be managed, otherwise it can lead to serious complications and a damaged immune system. Be sure to manage your condition and see your physician or another specialist for checking your health status regularly.
4. Follow a healthy diet
The nutrients contained in healthy foods such as fruits, herbs, veggies, and spices are crucial for maintaining a healthy immune system. Many plant-based products possess antibacterial and antiviral properties since they contain a wide range of antioxidants.
According to a 2017 study published in the International Journal of Molecular Sciences, spices such as thyme, cumin, clove, and oregano have antibacterial and antiviral effects. These effects can protect against the spread of food-spoiling bacteria and fungi such as Pseudomonas fluorescens, Staphylococcus aureus, and Aspergillus flavus.
Minerals like folate, copper, folate, zinc, and iron and vitamins B6, C, B12, E, and A helps your immune system to do its job well. Each nutrient is essential for your health.
Lack of vitamin C can make you prone to infections. Your body is unable to produce this vitamin, therefore it’s necessary to get it from your food. According to Healthline journal, the best sources of vitamin C include:
- Chili peppers
- Sweet yellow peppers
- Parsley
- Thyme
- Kale
- Mustard spinach
- Kiwi
- Broccoli
- Lemon
- Brussels sprouts
- Papayas
- Strawberries
- Oranges
- Rosehips
- Guavas
Protein is a necessary macronutrient for your immune system. Protein contains amino acids that help create immune cells. Protein deficiency is linked to a poor immune function and susceptibility to infections. According to a recent study, mice who ate too few protein-containing foods had more severe symptoms of the flu than mice who ate the recommended amount of protein.
Fat is also crucial. A diet poor in healthy fats can cause vitamin deficiencies and negatively affect immune function. When you lack fats, your body is unable to absorb fat-soluble vitamins (A, D, E, and K) that play a crucial role in immune system regulation. But it’s important to avoid trans fats. They don’t bring any benefits while increasing your risk of obesity.
If you want to build a diet that maintains good immune health, begin to incorporate more plant-based foods. Add fruits and veggies to smoothies, soups, and salads, or eat them fresh as snacks. Red bell peppers, carrots, spinach, broccoli, citrus fruits, and strawberries are all full of vitamins A and C. Seeds and nuts will enrich your body with high-quality protein, vitamin E, and zinc. Avoid processed foods, products rich in food additives and trans fats, and limit your sugar intake.
5. Be physically active
Physical activity is a great way to improve your overall health and strengthen your immune system. Regular exercise can lower your risk of chronic conditions such as heart disease and type 2 diabetes. Physical activity can also promote the production of endorphins - happy hormones.
The Centers for Disease Control and Prevention (CDC) recommends having at least 150 minutes of moderate-intensity aerobic exercise every week.
6. Manage your stress levels
Chronic stress is a huge risk factor for immune suppression. Prolonged stress can increase your cortisol levels. When cortisol is constantly high your immune system is unable to fight infections. Plus, long-term exposure to stress can make you prone to digestive issues, depression, sleep problems, weight gain, memory impairment, and heart disease.
While it’s impossible to avoid all stress factors, you can learn how to control and reduce them. Try using stress-reduction options like meditation, deep breathing, regular exercise, and yoga.
7. Give up smoking
Smoking is slowly killing your body. This bad habit can lead to stroke, heart disease, chronic obstructive pulmonary disease, and many types of cancer. Cigarettes contain toxic substances like arsenic, formaldehyde, hydrogen cyanide, and lead that poison your body and put stress on your immune system every time you smoke.
The WebMD journal recommends finding your reason for not smoking. , Consider nicotine replacement therapy, avoid alcohol and other triggers, do exercise, and follow a healthy diet. If these things don’t help, visit your therapist and psychologist who will help you get rid of this habit.
Now you know what to do to improve your immune system and stay healthy for a long time. It might be difficult to change your life, but it’s worth it.
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