With the flu season and pandemic of COVID – 19 around the world, everybody is trying to protect themselves by using mask, hand sanitizer, social distancing and isolating themselves. Apart from all these measures a healthy immune system plays important role wellbeing of individuals.
A healthy immune system reduces your chance of viral infection and flu. The immune system is the first line of defence of our body against an alien microorganism entering the body. Stronger your immune system, lesser would be the chance of you falling ill.
With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. From sleeping for 8 hours to walking in the sun to eating a balanced diet, the ways are simple but they can really be helpful if followed. Follow them and witness the change in your body’s strength to fight illness.
Reduce your stress levels:
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells (a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defence against pathogens. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.
Make sure you get your A, B, C, D, E:
Consumption of vitamins can boost your immune system. Vitamin A, B6, C, D and E can help increase the strength of the immune system. Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way.
Eat more vegetables:
Vegetables, fruits, seeds and nuts are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For healthy liver, cruciferous vegetables like Kale, Broccoli and Cabbage should be included in daily diet. Healthy liver ensures the body’s’ natural detoxification process.
Get your exercise on:
Working out on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, continuous rigorous workout weakens the immune system, leaving you prone to flu and viral infections.
Get sufficient sleep:
Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be travelling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.
Stop Smoking:
Stop smoking because not only does it increase the risk of cancer but it also impairs the immune system. Smoking is said to have a negative impact on both adaptive and innate immunity. It can also increase the chances of developing harmful pathogenic immune responses and smoking also reduces the effectiveness of your immune system’s defenses. However, if you still wish to continue, there are alternatives like the use of nicotine patches or electronic cigarettes which help to quit smoking and less harmful.
Step out in the sun:
Stepping out in the natural light is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. A brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.
With these little efforts and tweaks in your daily routine, you can ensure a healthy immune system. These steps would reduce the toxins in the body and would provide the needed nutrients which are essential for your health. Keeping a check on the immune system is not only going to keep you safe from getting sick but it will also help you prevent diseases like cancer in the latter half of your life. Also, these natural ways can help you age gracefully.