Hello all, as we all are aware of the current situation going on, and definitely it is of Prime Importance to take care of our Immune System. So day I am going to share with all of you 10 Effective Ways of Boosting you Immune System.
If you want to boost your immune health, you may wonder how to help your body fight off illnesses.
While bolstering your immunity is easier said than done, several dietary. Also lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.
What is IMMUNE SYSTEM??
The immune system is the body’s defense against infections. The immune (ih-MYOON) system attacks germs and helps keep us healthy.
The immune system keeps a record of every microbe it has ever defeated, in types of white blood cells (B- and T-lymphocytes) known as memory cells.
This means it can recognize and destroy the microbe quickly if it enters the body again, before it can multiply and make you feel sick.
Some infections, like the flu and the common cold, have to be fought many times. Because so many different viruses or strains of the same type of virus can cause these illnesses. Catching a cold or flu from one virus does
not give you immunity against the others.
VARIOUS WAYS TO BOOST IMMUNITY
1. Get Adequate Sleep
Sleep and immunity are closely tied, in fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
In a study in 150 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a flu than those who slept 6 hours or more each night.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer. This may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.
Other sleep hygiene include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly this will help to boost immune system.
2. Eat more Whole Wheat Plants
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals. This can cause inflammation when they build up in your body in high levels.
Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunes system and help keep harmful pathogens from entering your body via your digestive tract and boost it
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
3. Control Intake of Added Sugars so that Immune System is boosted.
Emerging research suggests that added sugar and refined carbs may contribute disproportionately to overweight and obesity.
Obesity may likewise increase your risk of getting sick.
According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease can boost immune system.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
You should strive to limit intake of Sugar to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
4. Engage in Moderate Diet.
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.
Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
5. Managing Stress Levels to boost Immune System
Long-term stress promotes inflammation, as well as imbalances in immune cell function.
In particular, prolonged psychological stress can suppress the immune response in children.
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
6. Stay Hydrated to Boost Immune System
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.
To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.
While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.
As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate .
It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.
Personal Note– I usually drink around 8 to 10 glasses of water everyday and that too warm water is always recommended.
7. Eat More Healthy Fats.
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses .
Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
8. Consumption Of Fermented Food
Fermented Food are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group.
If you don’t regularly eat fermented foods, probiotic supplements are another option.
Personal Note- I usually include curd in my diet usually in the afternoon meal, it helps to churn the digestion process as well.
9. Moderation is the KEY
Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function.
According to sources, high levels of alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time.
As a result, people who drink high amounts of alcohol face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to the same review.
If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man, as recommended by the NIH.
Like alcohol, cigarette smoking can also affect immune health. “Anything that’s a toxin can compromise your immune system,”
In particular, the chemicals released by cigarette smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium — can interfere with growth and function of immune cells, like cytokines, T cells, and B cells.
Smoking also worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu and tuberculosis. Also the post-surgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints).
If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy, according the CDC.
10) Natural Immunity Aids
If you’re ready to give it all you got when it comes to avoiding the coronavirus, consider these extra measures:
- Supplements: A lot of people are deficient (or low) in vitamin D, and a deficiency may increase your susceptibility to infection. We should get outside for fresh air and sunshine. Ofcourse, also a daily dose of supplement must be taken as per the doctor’s guidelines or prescription to stay healthy and fit.
- Essential oils: Eucalyptus and tea tree oils have antiviral properties that may protect you against infection from viruses. Use in an oil diffuser to inhale them or make a hand sanitizer using tea tree oil mixed with aloe vera gel and isopropyl alcohol. Studies also show that lavender essence oil has a calming effect, so it can help ease anxiety and improve sleep. Add a few drops to a warm bath or use the oil in a diffuser while you work or sleep. This will help to boost your immune system on a whole.
And sometimes, even with lots of sleep and vitamin C, superheroes get sick. It’s OK! The key is to take time off to recharge (and avoid getting others sick).
In no time, you’ll be donning your cape again. But for your health and the health of those around you, make sure you’re fully supercharged before you do.
And lastly – Attitude is everything
A positive mindset is vital for health and well-being. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection — while negative emotions can make you more susceptible to the common cold and flu.
“The COVID-19 pandemic is scary, so it’s easy to spiral down in negative thoughts,” . “The story we tell ourselves is crucial. We should Change it from ‘It’s not going to be OK’ to ‘I am safe at home with the people I love.’ Start your day with a positive thought or even a mantra such as, ‘I am well.’
A simple change in the perspective can change the entire outlook of your vision. Carrying a positive attitude will definitely help us in the long run. This will help to boost your immune system mentally.
Some personal Tips that I try to boost Immune System
(i) Try turmeric. The bright orange-yellow spice that gives curries a distinct flavor. Also mustard its color also has anti-inflammatory properties, and there is increasing evidence that it helps prevent illness, too. Particularly relevant for seniors, extracts of turmeric seem to play a role in preventing cancer. Even it slowing Alzheimer’s, and alleviating arthritis pain.Important self-care tips for a healthy mind and body
(ii)Run a relaxing bath. A nice hot bath, with Epsom salt or relaxing aromatherapy scents, can go a long way toward reducing our stress — and making us sleepy. Sleep is one of the key ways our bodies repair themselves. Also sleep deprivation, reports Mother Earth News, “activates the stress response, depresses immune function and elevates inflammatory chemicals.”
(iii)Eat more vegetables. To keep our health at the fittest position, we must inculcate lots of vegetables in our meals. In particular, cruciferous vegetables like cabbage, kale, and broccoli help support liver function, a key part of our bodies’ natural detoxification process.
(iv) Garlic– Consumption is garlic is also a super food. People generally do not like the aroma of it. But this is one of the booster ingredients.
(v) Having Hot Beverages or else the best one is the Masala Chai, with all the indian spiced elements mixed in it.
You can also read- Smart Ways to Manage Your Finances During the COVID-19 Crisis