In times like such, when a raging pandemic is on a rampage, the only thing that can keep you safe is a strong immune system. Maintaining a strong immunity is not a very difficult task, if you take care of some very basic things in your lifestyle, you can optimise your immunity.
So here are 8 ways improve your immunity and protect your health :
- Eat a rich diet that is high in fruits and vegetables.
It has been scientifically proven that eating fruits and vegetables can improve your health and immune system. Fruits and vegetables are rich in nutrients like vitamin c, vitamin A and are also rich in fibre and antioxidants which support and boost your immunity. They also help reduce stress, which in turn strengthens your immunity.
- Have a regular workout routine.
Physical activity and workouts help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise leads to a change in antibodies and white blood cells. WBCs are the body’s immune system cells that fight all the disease that enters our body. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. Workouts help in reducing stress, which is a major cause of issues in the immune system. In the absence of stress, your immunity is bound to grow.
- Maintain a healthy weight.
Studies have shown that obesity decreases immunity leading to increased risk of bacterial and viral infection as well as decreased responsiveness to some vaccinations. This is basically beautiful when your body is not healthy, its resistance to bacterias, virus etc goes down. It finds it difficult to protect itself. So urs always advisable to eat healthy and exercise daily and maintain a healthy weight.
- Maintain a proper sleep cycle so that your body gets proper rest and time to recover.
Research proves that when you aren’t well rested, it’s harder for your immune system to function properly. Throughout the night, your immune system talks to your brain about what’s going on with your health through a system of neurotransmitters and hormones (often referred to as the interactive brain-cytokine system). Thus a good immunity system requires you to sleep well, and follow a healthy sleep cycle. Sleep keeps you and your body well rested and stress free which is another contributor to a healthy and strong immune system.
- Try to limit added sugars in your diet.
Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks. Different forms of sugar found that the effectiveness of white blood cells (our immune cells which fight infection) decreased up to 50% after 1-2 hours of eating sugar, lasting up to five hours! Hence its important to avoid added sugars and eat more healthy foods.
- Stay well hydrated.
Drinking sufficient quantities of water helps your body get rid toxins, bacterias and wastes that may deteriorate the body. With the help of water, oxygen and nutrients are distributed throughout the body, and waste material is flushed out from the body. Thus, it helps keep diseases at bay. Your immunity drives the health of your body and determines your capability to fight diseases. Drinking plenty of fluids, especially water, is viewed as a preventative type of health maintenance.
- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Regularly and properly washing your hands, changing your clothes and staying clean will obviously keep germs, bacterias and viruses at bay. Cleaning and cooking your meats properly, rids it off all the impurities and infections. Hence it’s the best way of strengthening your immune system.
- Try to minimize stress.
When you are stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Thus reducing stress and not taking much stress helps strengthen your immune system.
If we see closely, all these steps are interrelated. Immunity ties all these factors together. Following these basic steps and incorporating them into your lifestyle can help you in strengthening our immunity and in keeping you safe from all sorts of infections.