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The immune system is composed of cells, tissues, and organs that can help the body safeguard against viruses, bacteria, fungi, and toxins that are visible infections.
It is a complex biological system that is highly adaptable and requires a balance among all areas to work efficiently.
Here are some practical tips in daily life to ensure that your immune system has a strong resistance to external invaders.
Eat Fruits and Veggies
Arizona State Osteopathic Physician and Functional Medicine Physician Lisa said that an easy way to ensure that you get enough antioxidants, vitamins, and immune-boosting minerals is to eat vegetables and fruits.
These include a spectrum of fruits and vegetables, such as blueberries, bananas, pumpkin, kale, orange sweet potatoes, limes, cherries, grapes, yellow apples, nuts, potatoes, red apples, coconuts, yams, cabbage, dates, olives, oranges, broccoli, grapes, mango, pineapple, brown cauliflower, green kiwi, pears, or raisins.
She advised that one should eat more fruits and vegetables every day, which can provide your body with many nutrients, thereby strengthening its immune system.
Get Sufficient Sleep
If you lack adequate sleep, you are more prone to infections because the rest is when your body fights against inflammation and infection.
During this time, it regenerates and releases toxins, making people feel fresh.
People who have irregular sleep patterns may suffer health damage due to a lack of sleep. It can cause chronic inflammation.
This inflammation increases the immune system’s pressure, making it less effective against viral or bacterial infections.
Although the amount of sleep you need varies from person to person, it is recommended that most adults get 7 to 8 hours of sleep a night.
Eat Enough Protein
According to Harvard Health Press, to avoid disease, you should eat at least 0.8 grams of protein per kilogram of body weight.
Inadequate protein intake can damage immune cells. T lymphocytes are an integral component of the immune system because they build viruses and bacterial antigens.
There is also a lot of zinc in the protein, which helps produce white blood cells that fight infectious diseases. Right places to look for zinc-rich lean protein include oysters, crabs, chicken (dark meat), pork chops (loin), chickpeas, and baked beans.
Do Not Disregard Prebiotic Foods
Prebiotics are found in foods such as asparagus, garlic, onions, and bananas. They help maintain a useful microflora in the gut, which is crucial for the body’s immune system.
Prebiotic bacteria operate by raising the size of good gut microbes that stimulate tiny enzymes’ growth. These inflammatory cells benefit the immune system function.
Manage Stress
There are many studies linking stress levels with immune function. When we are stressed, the immune system cannot function properly.
Stress allows the body to release hormones such as dopamine, cortisol, adrenaline, and norepinephrine, decreasing the body’s ability to make lymphocytes and helps battle harmful viruses and bacteria in white blood cells.
Some activities to reduce stress include grounding techniques, such as meditation, yoga, and paying attention to breathing. Plus, you might also want to consider using a weighted blanket.
Include Enough Vitamins in Your Diet
Nutrition is our primary protection against infection. The battle’s prominent soldiers are vitamins A, C, E, B6, D, and minerals, such as zinc, iron, and selenium.
As they are also antioxidants, many of these vitamins help maintain a robust immune system. Avocado, salmon, beef almonds, tuna, sweet potatoes, strawberries, carrots, lean chicken breasts, sweet peppers, and oysters are foods high in these vitamins.
Generally speaking, the body absorbs the highest levels of vitamins and minerals from food. Hence, a healthy and balanced diet is essential. However, if you lack a particular type of nutrition, you should consult your doctor to see if supplements can help.
Stay Reasonably Active
It has been shown that staying active contributes to the health of your immune system. Exercise has many advantages, including reducing inflammation, enhancing immune regulation, and delaying the harmful aging process according to research from 2019.
Physical activity, such as walking, dancing, or yoga, may reduce the diseases’ risk, the study also showed.
Quit Smoking
Smoking destroys antibodies in our blood, thus increasing the risk of infection. Antibodies are proteins that the immune system produces against foreign diseases.
Smoking also weakens our lungs’ ability to clear the infection and destroy lung tissue. It makes smokers especially vulnerable to respiratory illnesses, such as the flu and COVID-19.
The Bottom Line
With all this in mind, you should also remember that hand washing is one of the best ways to prevent viral or bacterial infections.
It would not boost your immune system, but it can help protect you against many viruses and bacteria.
Wash your hands for 20 seconds before and after any risky contact, such as preparing meals, caring for a sick relative, treating wounds, or working with a cold, sneezing, cough, or runny nose.
The immune system plays a vital role in helping us defend ourselves against attacks by viruses and bacteria.
Although there is no remedy to reduce immunity, changing diet and lifestyle can maximize the immune system’s ability to resist external aggression.