The immune system comprises organs, cells, and proteins that protect a person from various diseases and infections. There are two integral parts of an immune system. The innate immune system becomes active soon after birth. It acts as the first line of defense against harmful substances trying to enter your body.
As you grow, the adaptive immune system develops, which works with the innate immune system to make antibodies that protect the body from specific germs.
Therefore, having a healthy immune system is essential in protecting your body against various diseases, infections, and viruses. Several factors influence our immune system, such as having a balanced diet, getting enough sleep, exercising, etc.
Here are habits you can adopt to give a healthy boost to your immune system.
Vitamin D intake
Being exposed to sunlight for short intervals is good for your health. Therefore, always try to take a walk in the early hours of the day when the rays of the sun aren’t very harsh. The sun’s ultraviolet rays contain Vitamin D, which activates immune cells that are crucial in fighting and preventing infections.
Reduce your alcohol consumption
Sometimes we need to unwind after a stressful day, so we tend to have a glass of wine to relax. Having one or two glasses of alcohol doesn’t weaken the immune system drastically, but excessive alcohol consumption impairs the immune system. Even binge drinking, i.e., drinking excessively for just a short interval of time, can negatively impact your health and compromise your immune system.
So try to quit drinking alcohol or consume it in moderation. If you’re trying to quit drinking and need assistance, institutions such as Delphi Behavioral Health Group will help you in this journey. For further details, you can visit www.delphihealthgroup.com.
Be physically active
Regular exercise helps the immune system in many ways. It increases blood flow in the body, helps remove bacteria, and raises your body temperature. This helps in strengthening antibodies which are essential in fighting infections.
Being physically active helps reduce inflammation in the body, enhancing the immune system’s performance. According to research, working out at moderate intensity helps strengthen your immune system. On average, adults aged 18-64 must engage in at least 150 minutes of physical activity at a moderate intensity every week.
So try to pick a time slot every day for working out and be consistent. Always work out at the same time. Pick a time when you are not busy so you don’t have a lot of things running through your mind, and you can exercise peacefully.
Allocate a time to go to bed and a time to wake up to yourself. It might not seem significant, but following a routine will help you complete all your tasks easily. It will ensure that you always have time to work out.
Have a healthy diet
Having a healthy diet is crucial in maintaining a healthy immune system. Your diet needs to comprise fruits and vegetables that help strengthen your immune system. Citrus fruits, such as grapefruits, oranges, clementines, etc., contain vitamin C, which helps boost immunity.
We use garlic in almost everything we cook. Garlic contains Sulphur which assists the immune system in fighting against germs that try to enter the body. Other healthy food items that enhance your immunity include ginger, spinach, red bell peppers, almonds, yogurt, etc.
Get plenty of rest
Science has proven that sleep has a positive impact on the immunity of a person. Adequate sleep decreases the risk of infections. Your immune system releases proteins known as cytokines when you are sleeping. Some of these proteins are vital in protecting the body against bacterial and viral infections. So make a habit of sleeping for at least seven hours every night to maintain a healthy lifestyle and to keep your immune system healthy. Sleep deprivation for a longer period can reduce the production of antibodies and make the body susceptible to various infections and diseases.
Here’s what you can do for a peaceful sleep:
- Don’t watch TV or use cellphones and laptops before bedtime since the light emitted from the screens of these electronic devices restricts the production of melatonin, which is a hormone that controls the sleep-wake cycle.
- Make a bedtime routine. Go to bed at the same time every night and wake up at the same time every morning. Consistency is key. Following the same routine consistently will make you sleep better at night.
- Have a light meal at night.
- Do anything that helps you relax, such as reading a book or listening to music, before going to bed.
- Sleep in a comfortable and quiet environment.
- If you have trouble sleeping at night, don’t take afternoon naps. Since you’ll be tired at the end of the day, it will make you fall asleep faster, and you’ll feel well-rested in the morning.
Maintain a healthy weight
Maintaining a healthy weight is crucial to maintaining a healthy immune system. There are several things you can do to maintain your weight, such as eating fruits and vegetables, being physically active, eliminating processed foods and sugary drinks from your diet, and keeping yourself hydrated.
Staying hydrated makes your immune system function properly since it requires water to expel germs from your body. The cells of the immune system use water to get nutrients from the bloodstream. Therefore, make a habit of drinking at least eight glasses of water every day, so your body remains sufficiently hydrated.
Cigarette consists of more than 7000 chemicals that can compromise the immune system. Having a healthy immune system helps the body fight diseases and infections. So focus on your health and try to quit smoking.
Making small changes in your lifestyle can have a significant impact on your health. Minute alterations in your daily routine, such as brisk walking for 20 minutes every day or incorporating more fruits and vegetables in your diet, can help enhance your immune system. The article mentions a few things you can incorporate to maintain a healthy immune system. Making appropriate lifestyle changes is key to strengthening your immune system and ensuring good health.