Our immune system is essential for our survival. It is our immune system that keeps us healthy. The immune system is made up of special organs, cells and chemicals that defense against infection (microbes). The immune system precisely is a system and not a single entity. Many cells and organs work together to protect the body. The main parts of the immune system are: white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow. These are the parts of your immune system that actively fight infection. Dead and faulty cells are also recognized and cleared away by the immune system.
Immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. General good-health guidelines like eat a healthy diet, Get adequate sleep, Try to minimize stress, Exercise regularly is the single best step you can take toward naturally keeping your immune system strong and healthy .
Let’s discuss tips for boosting immune system:
- Eat healthy diet
The components of the immune system are so varied, keeping it healthy means getting an array of vitamins and minerals, which often work together in dozens of immune-boosting roles.. The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders.Vitamin A, for example, is important for healthy skin and GI-tract cells.
Vitamins C and E are antioxidants that protect cells and tissues from the flood of damaging free radicals produced when the immune system is fighting off an invader. Making new immune cells and initiating an immune response requires B vitamins (B6, B12, and folate).Other nutrients that fuel your immune system are copper,iron, magnesium, omega-3 fats, protein, selenium, vitamin D, and zinc.
Eating a low-fat, plant-based diet may help give the immune system a boost. Try to add variety of food items like green vegetables, fruits, nuts, whole grains, eggs, milk,fish etc in your diet, to meet the body’s requirement of essential nutrients and strengthen the immune system.
- Daily exercise routine
The most powerful habit that people can adopt to boost their immune system is make their exercise routine. It is recommended to exercise moderately for 30 minutes five days a week, accumulating at least 150 minutes total, or, alternatively, elevating our heart rates with jogging or other strenuous activity for at least 15 minutes five times a week. Experts across the board also agree that exercise has huge health benefits one of which is strong immune system.
- Get Plenty of Good Quality Sleep
A good sleep is always important for a healthy immune system. Getting enough good-quality sleep each night is essential if we want to stay healthy and function well throughout the day.Good sleep helps our body and brain to relax and reduce stress levels.It helps in boosting your immune system and help to battle any incoming or present threat.
- Reduce your stress level
Stress is a major cause of disease and ageing in our modern, fast-paced world, so treating the symptoms, and supporting the body’s systems, through foods and lifestyle management techniques makes good health. People who are under severe stress have low white blood cell counts and are more vulnerable to colds, flu and also decrease their immune system.
Mood and attitude have a tremendous impact on our immune system. When we are happy and optimistic our immune system functions well. When we are negative and low in mood our immune function tends to be low too. Daily exercise, good sleep, yoga, meditation etc. helps to reduce the stress levels.
- Eat more citrus
Citrus fruits are strong immunity boosters. They have vast amounts of vitamin C. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. That’s because it helps build up your immune system. Citrus fruits like lemon, oranges, grape fruit, clementine, lime etc.
- Limit Alcohol Intake
Alcohol has diverse adverse effects throughout the body, including on all cells of the immune system that lead to increased risk of serious infections. Limiting the consumption of alcohol helps in keeping the immune system healthy.
A moderate amount of drinking — one drink per day for women, and two drinks per day for men per the United States Dietary Guidelines For Americans – is generally safe for people in good health and unlikely to have a negative effect on their immune systems.
- Don’t Smoke
Smoking affects the immune system in the airways, lung tissue and throughout the body and you have a greater risk of the infection lasting longer. Quitting smoking is good for your health in so many ways and also helps in boosting immune system.
When you quit smoking, your body will begin to heal from the injuries that smoking caused. Eventually, your white blood cell counts will return to normal and will no longer be on the defensive. Your immune system is no longer exposed to tar and nicotine. It will become stronger, and you will be less likely to get sick.