Image Source: Pexels CC0 License
Our immune system is the primary way our body responds to threats such as viruses and germs that may cause us harm. The immune system is incredibly complex, and many geneticists, biologists, and medical professionals are still learning about the wonders of our immune system and making discoveries all the time. Many supplements claim to boost your immune system. However, the more accurate claim is that healthy activity can help support and cultivate your immune system. Here are ten ways you can support your immune response.
Avoid Bad Eating Habits
Binge eating high cholesterol or sugary foods might occasionally feel satisfying, but it can be detrimental to your body. Your body needs to work extra hard to break down large quantities of food and this can leave less energy for your immune system. Other bad eating habits include eating at irregular hours or going for long periods without a healthy meal.
Add Prebiotics Into Your Diet
One of the traditional health benefits of prebiotics is their support for your immune system. Prebiotics help to cultivate a healthy gut which is vital for ensuring the essential chemicals your immune system needs are fed to it. Some prebiotics is also rich in natural vitamin C, which is often linked to healthy immune systems. Prebiotics can be taken as food incorporated into your diet or as supplements that are added to your healthy eating regime.
Exercise
According to The Journal of Sport and Health Science, habitual exercise improves immune regulation. The links between exercise and the immune system are still being studied in great detail but regular moderate exercise is thought to be beneficial to the immune system, particularly in older age where the immune system can become dysfunctional. Exercise helps to regulate this and minimizes the impact of any immune dysfunction.
Manage Stress
Stress has a direct effect on your immune system. If you feel stress, then you are more likely to become seriously ill when fighting any infections as your body needs to work harder to flush the infection out. If you are susceptible to stress, try to use calming methods such as meditation and getting out into nature that has been proven to help our mental health.
Sleep
According to the Centre for Disease Control, in the USA, one in three adults do not get enough sleep at night. Sleep is crucial for the body to manage the internal systems and lack of sleep has an adverse effect on the immune system. Adults roughly need seven hours of unbroken sleep in any twenty-four hour period to count as a healthy night’s sleep. If you struggle with sleep try to initiate a wind-down time where you keep light levels low, and you do a calming activity, such as reading.
Keep Clean
The Harvard Medical School, list keeping clean as a primary way of helping your immune system. You should wash your hands thoroughly with soap and water before preparing food and after using the bathroom. You should also avoid sneezing or coughing into your hand as your hand is likely to touch your face, and the expelled germs can reenter the body. If you work in an industry that generates dirt, grime, or smokey atmospheres, then regular cleaning should be part of your routine for leaving work.
Brush Your Teeth
You should brush and floss your teeth regularly. A sound oral health regime will prevent gum disease and the buildup of bacteria within your mouth. An unclean mouth is a breeding ground for bacteria that can enter into your body through your gum line or by being swallowed with saliva, food, or water. Regular brushing removes plaque and makes the environment less hospitable for bacteria and germs to flourish.
Cut Your Nails
Cutting your nails should also be incorporated into your cleaning regime. Long nails allow for dirt and grime to be trapped under the nail that can then enter your mouth as you eat. Try to keep nails short as this will prevent infections from entering your body that may overload your immune system. Although it should be noted that there is a small amount of evidence that nibbling your nail can help your immune system develop responses to common infections and reduces the chance of allergies.
Hydrate
On average, the human body is 60% water. Water is a necessary lubricant for the body and helps support biochemical pathways within the immune system. Dehydration causes the immune system to break down, and it is, therefore, vital that we drink enough water. Your water intake should vary depending on your daily activity. For instance, you need more water if you are running or cycling every day than if you are sitting at a desk. But every day, we do need to take on some water. It is always best to drink a glass of water than to try and get your intake from other sources like cans of coke or coffees.
Quit Smoking
The Center for Disease Control is unequivocal in its assertion that smoking harms the immune system. Smoking does a lot of damage to the body, and evidence shows that it can dramatically weaken our ability to fight off infections. If you do smoke consider gradually lowering your daily intake until you can quit completely. Quitting smoking can help your body replenish its immune system and build a healthier immune response network.
Finally, your body and your immune system are intrinsically linked. When your immune system goes to work it causes inflammation in the body and many symptoms we associate with being ill such as drowsiness, runny noses, and sore heads are often your immune system's way of flushing out infection and getting your body to slow down, while it fights the infection. Therefore if you do feel ill occasionally, this may be a sign that your immune system is working well. However, if you are in constant pain or have a bug that is not shifting, then you should always consult a medical professional. The immune system can fight off many diseases, but you may need medical assistance to occasionally help the body fight infection.