Ways to boost the immune system

Among the most complex parts of our bodies is the immune system. It acts as the first line of defence against foreign bodies that can harm us, from cold agents to cancerous cells. Even though this system is here to help us, there are ways we can help it serve us better.

Quit smoking

Smoking is the monster behind hundreds of thousands of preventable deaths around the world. There’s no limit to the ways that this bad habit can harm your body, and one of them is weakening your immune system. For every 15 cigarettes you smoke, your body undergoes a mutation, which is how diseases like cancer start. The tar from the smoke also hardens your arteries and thickens your blood, making it hard for antibodies to get around easily. The damage is also felt in your lungs, brain, bones, stomach, and skin, which keeps your immune system busier than it should be. Therefore, do yourself a favour and quit the habit. Even though dropping it is not simple, it serves the bigger picture of maintaining your health. It’s never easy quitting.

Have only enough alcohol

When it comes to alcohol, it is one of those “great servant, terrible master” situations. Drinking moderately is helpful to your overall health, which is why a glass of red wine a day is recommended. However, when overdone, alcohol can disrupt your immune system and tamper with the pathways it uses to operate. Also, alcohol interrupts regular routines, which means it interferes with how the immune system functions. Chronic drinking goes as far as to suppress the body’s production of white blood cells, which drives up the chances of getting an infection. If you cannot control your portions, it is best if you stay away from the bottle altogether.

Reduce sugar intake

As good as that ice cream, soda, and other sugar-sweetened beverages taste, they inhibit the functioning of the immune system once bacteria attack. Refined carbs like pastries, chips, fries, and white bread also fall in the same category since they are stripped of fibre, bran, and other health-boosting nutrients. Try and substitute these sweet foods with more nutritious options like citrus fruits, grapes, berries, carrots, and apples. If you love your bread and rice too much to give them up, substitute the white options with the whole grain brown ones that still have their nutrients intact.

Consume immune-boosting foods

It is said that the food we consume defines our health, and nothing is more testament to this statement than the immune system. The most effective way to keep your immunity in tip-top shape is by watching what you eat. Add healthy options to your diet, beginning with at least two litres of water per day. Even though it is not technically a meal, water is a crucial step to keeping yourself hydrated and healthy. When it comes to real foods, vegetables are a great place to start. Options like kale, broccoli, spinach, and red cabbage are supercharged with vitamins and minerals. Yoghurts with live and active cultures are healthy and sweet ways to replace treats like ice creams and sugar-packed smoothies. Nuts are also an excellent addition to a healthy diet, especially options like almonds, walnuts, pecans, and cashew nuts.

Keep stress levels in check

Stress is unavoidable, but it can have dangerous repercussions on your immune system when it reaches chronic levels. When experiencing significant stress, the body releases hormones that work against the immune system, which makes it easy for illnesses to attack and succeed. Try to relieve yourself of as much stress by meditating and slowing down your everyday life. If you do not feel strong enough to tackle the issue by yourself, you can always get help from a professional therapist. The current age of the internet has made it even easier to obtain such help with hundreds of therapy programs running on the platform.

Focus on holistic wellness

Holistic wellness is among balances in life that ultimately lead to a healthier and happier life. The immune system functions best when you live a balanced life, which goes beyond just feeling good. Holistic wellness means that you are in tune with your life and deeply rooted in the source of your purpose. This element goes beyond the physical and penetrates the mental, emotional, and spiritual realms, all of which have to be mastered and balanced to live a healthier life.

Get some sun

Holistic wellness is not a practice that can be accomplished in a day, but getting out into the sun can. Sunlight is the most significant contributor to vitamin D in our bodies, which is an essential building block in the immune system. Most people that do not get enough of this vitamin are prone to respiratory issues. Simply take a walk in the sun for ten to fifteen minutes every day, and your body will have absorbed enough vitamin D to keep you going for the day. This is among the simplest yet most effective efforts to get your immunity on track and keep it there.

Sleep enough

The importance of rest for the health of the immune system cannot be stressed enough. If you are sleep deprived, the chances are that your body does not have enough T cells to stand guard against infections, which results in weak immunity. Clock in at least seven sleeping hours, and maintain a consistent sleeping time to keep your body clock in check.

Exercise more

Rest and activity should be balanced out to keep yourself healthy. Routine exercise is a proven way to boost your immunity while combating other issues like stress, hypertension, and overweight disorders. Hit the gym often and work to push your body to its limits. If this sounds like too much, start with simple tasks like walking for 30 minutes a day, cycling to work, or walking your dog a couple more blocks than others.

Verdict

Maintaining a healthy immune system is more of a practice than a one-time fix. Therefore, being healthier demands updates to your lifestyle that should stick around for as long as possible.

The editorial unit