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How to Boost Your Immune System and Stay Healthy

Health is wealth, and there is no doubt about it. Unless you are fit and fine, you cannot work efficiently, go out and have fun, or look after your loved ones. So, if you feel you are falling sick more often than usual,pay attention. For instance, people around you might be keeping healthy, while you keep catching colds and coughs.In that case, you need to think about increasing your immunity.

Your immune system is working continuously to fight off infections and prevent you from getting sick. You can help it by doing certain things that will improve your immunity. Read on to know how to boost immunity.

How the immune system works

Your immune system is a network of cells and tissues that work in sync and destroy bacteria and block viruses from invading your body. Disease-causing microorganisms like bacteria, viruses, fungi, etc. are everywhere - table tops, door handles, rupee notes, public toilets, etc. A healthy immune system creates a barrier that prevents pathogens from getting your cells. If a pathogen does enter your body, your white blood cells along with other proteins and chemicals attack and destroy it. The immune cells find the bacterial or viral antigen and destroy it before it can multiply. If that fails, the immune cells increase in number and seek and destroy the multiplying microbes.

Your immune cells have the ability to recognise millions of antigens and destroy all of them. Thus, your immune system can prevent various health issues, ranging from a common cold to even cancer. But it’s not all a bed of roses.

What happens when your immune system breaks down?

Occasionally, your immune system may mistakenly identify some substances like dander or pollen as harmful. In such cases, your immune system can overreact, causing an allergic reaction. Your immune system may also not be able to fight off all germs.

Although you cannot manage or cure every disease, you can control your lifestyle to boost your immunity.

How to build healthy immunity?

Wondering how to boost your immunity? There are no pills for this, but you can make changes to your lifestyle that will enhance your immunity.

• Walk

Being physically active is an important requirement for healthy immunity. If you sit around all day, it will not only make you slow, it will also slow down your immune response. Being physically active improves your blood circulation, which in turn enhances your immunity. Walking is a simple yet effective way to remain physically active. Even if you are not the kind of person who works out regularly, make sure you walk around the house or take a walk in a neighbourhood park every day.

• Eat healthy

Nutrients such as vitamins and minerals are vital components of your immune system and help your body to pack a strong defence against invading pathogens. Proteins, vitamins C and D, minerals like zinc, selenium, and iron are essential for the growth and function of your immune cells.

Processed and refined foods contain very few such nutrients. So, make sure you eat a lot of fresh fruits and vegetables, whole grains, legumes, lean meat and oily fish to get vitamins and minerals from them. Also, drink enough water every day. This will ensure that you have a healthy immune system.

• Sleep enough

Lack of sleep has been proven to reduce immunity. Your body repairs damaged tissues and DNA while you sleep. Your immune system also releases cytokines that fight infection when you sleep. Sleep deprivation lowers the number of cytokines and other immune cells in your bloodstream. Try to get at least 7 hours of sleep every night for a healthy immune system.

• Manage your stress

Stress hormones like adrenaline and cortisol are released when you are stressed. Chronic stress means these hormones are constantly in your bloodstream. These stress hormones weaken your immune system over time. This makes you vulnerable to minor health issues like common colds as well as major diseases. Therefore, managing your stress levels with yoga or meditation is a good way to boost your immunity.

• Stay away from alcohol and drugs

Alcohol and drug abuse can affect the proper functioning of your immune cells and reduce your body’s resistance to infection. More than two drinks a day can hamper the proper functioning of the immune cells. So, try and limit the number of drinks you have per day and stay away from recreational drugs.

• Strengthen relationships

Having strong social connections, friendships, and family support systems improve your overall wellbeing and boost your immunity as well. Those who lack such connections and support generally tend to be less healthy.

Conclusion

Now that you know how to boost immunity by making small lifestyle changes, get started as early as possible. This will ensure that your immune system stays healthy and can fight off most infections easily.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on January 27, 2022