Our health is highly dependent on our immune system. In this article, you'll learn how you can boost your immune system with 10 scientifically proven ways to do so. From vitamin C, exercise, sleep, nutrition, antioxidants, water, probiotics, and regular checkups, this article will give you important tips for living a healthy, vibrant life.
Vitamin C and Immunity
Vitamin C plays an essential role in your body's immune system. It helps protect you from pathogens like viruses and bacteria by boosting the function of white blood cells (especially neutrophils and lymphocytes). It also plays an important role in preventing cellular damage from oxidative stress, which is why it's recommended to get the recommended daily allowance of 75-100 mg of vitamin C per day. You can get plenty of vitamin C from a variety of fruits and vegetables, including oranges, kiwi, and paprika.
Exercise and immunity
Along with improving blood circulation, exercise also improves lymphatic circulation, which increases the exchange between cells and pathogens in the body, strengthening the immune response. It is recommended to be in a moderate heart rate state (e.g., brisk walking) for at least 150 minutes a week or in a vigorous heart rate state (e.g., jogging) for 75 minutes a week.
Sleep and immunity
Sleep is very important for the immune system. Getting enough sleep benefits the immune system by lowering levels of cortisol, a stress hormone, and increasing the secretion of growth hormone, which plays an important role in the regeneration and repair process. Also, during sleep, T-cells, a part of the immune system, are activated and deliver the information needed to fight pathogens. Therefore, adults should get at least 7-9 hours of deep sleep per night.
Nutritional balance and immunity
Eating a variety of nutrients is important for maintaining the health of all of your body's functions, especially your immune system. Protein is essential for building antibodies and immune system components. Essential fatty acids are the building blocks of cell membranes, and vitamins A, C, and E, and minerals (such as zinc and selenium) play an important role in the immune response through their antioxidant properties. These nutrients can be obtained from various foods, including fruits, vegetables, whole grains, and legumes.
Stress management and immunity
Stress negatively affects many functions of the body in the long run. It is recommended to maintain a positive emotional state by using relaxation techniques such as meditation or engaging in hobbies. In addition, regular exercise and a healthy diet can also help manage stress.
Antioxidants and immunity
Antioxidants help protect your body's cells from free radicals and improve the function of your immune system. Free radicals can damage cells and DNA, which can lead to a variety of diseases. Antioxidant vitamins such as vitamins C and E and beta-carotene are found in fruits and vegetables.
Healthy eating and immunity
Eating a healthy diet provides a variety of nutrients to give your body the energy it needs, while also helping to activate your gamma lipoproteins (part of your immune system). For example, a diet that includes salmon or avocados rich in omega-3 fatty acids is recommended. Omega-3 fatty acids reduce inflammation, which is a risk factor for many diseases.
Hydration and immunity
Water is needed by every cell in your body, and it's also important for maintaining your immune system. It helps flush toxins from the body and helps nutrients move through the body effectively, so it's recommended to drink around 2 liters (about 8 glasses) of water per day.
Probiotics and immunity
Probiotics help keep our gut microbiome healthy. Your gut microbiome is closely linked to your immune system and needs to be in balance to maintain a healthy immune response. Fermented foods like yogurt and kefir are a great source of probiotics.
Regular checkups and immunity
Regular health checkups are important for early detection, treatment, and prevention of illness. It reduces the burden on your immune system, and in the long run, it protects you from a variety of diseases.
Summary
Boosting your immune system is an important part of keeping your body healthy. There are many ways to boost your immune system, including taking vitamin C, getting regular exercise, getting enough sleep, eating a nutritionally balanced diet, managing stress, taking antioxidants, eating a healthy diet, and drinking plenty of water. You can also benefit from probiotics and regular health checkups.
