We hope you are doing well during this time. Learn more about coronavirus (Covid-19) from the World Health Organization.
Health is everyone’s priority. Nowadays, it is difficult to fall sick. Plus, the expenses that come with it may cause so much stress.
So how do you prevent yourself from falling sick?
Discover your best defense mechanism against sickness. And, let’s find out how we can strengthen our body against different illnesses.
What is the immune system?
The overall function of the immune system is to protect your body, prevent or limit infection. It consists of various organs, cells, and proteins. All immune cells come from the bone marrow. They go through a series of changes in different parts of the body and develop into mature cells.
The immune system distinguishes between normal, healthy, and unhealthy cells. When it recognizes antigens such as harmful substances, germs, and unhealthy cells due to infection or cellular damage, it will develop antibodies to fight it. The immune system usually stores information about the antigens and how to fight them. So when the same antigens infect the body again, it can fight them faster.
Weak Immune System
People with a weak immune system have a high risk of getting infections or sickness more frequently than those with a healthy immune system. This condition may lead to immunodeficiency disorder, which disrupts your body’s ability to defend itself against infections.
Some of the signs of a weak immune system you may frequently experience are:
- Upset stomach
12 Ways to Boost Your Immune System
For a healthier you, here are the tips to improve your immune system. Please be reminded that this guide won’t guaranty to treat or cure immunodeficiency disorder. Results may vary depending on your health status and how long you will continue doing these wellness tips.
1. Stop smoking.
Smoking is dangerous for your overall health. It can affect your physical appearance, including hair and skin. It harms your body organs that lead to different illnesses. Smoking can also increase your cholesterol, blood pressure, and sugar levels.
According to HealthyWA, Western Australian Department of Health, eight weeks after quitting, your immune system improves. Quitting smoking improves your lung’s health, which lowers the risk of respiratory infections. It will also improve your blood circulation and increase your body’s oxygen levels, which help boost your immune system.
2. Drink alcohol moderately.
Same with smoking, excessive alcohol consumption has been linked to different diseases, cancers, and health issues. According to a study, alcohol disrupts immune pathways that can impair the body’s ability to defend against infection, contribute to organ damage associated with alcohol consumption, and impede recovery from tissue injury.
For people who love to drink occasionally, there is good news. Moderate alcohol consumption has protective health benefits and may help boost your immune system. The 2015-2020 U.S. Dietary Guidelines for Americans recommends up to one drink per day for women and two drinks per day for men — and only by adults of legal drinking age. The guidelines do not recommend that individuals who do not drink alcohol start drinking for any reason.
3. Minimize stress.
Stress can seriously affect your physical and mental health if not given proper attention. It can trigger and increase the risk of certain health conditions, like depression, heart disease, stomach problems, autoimmune disease, and insomnia.
To stop stress from weakening your immune system, learn how to manage and minimize it with 18 Common Causes of Stress You Need to Get Rid Of.
4. Get enough sleep.
Sleeping is very beneficial to your health. It can help manage blood pressure levels, promotes weight loss, and improves your mental health. Sleep can help reduce stress and inflammation. It also helps your body repair itself from any damage. You need to have at least seven to eight hours of sleep to strengthen your immune system.
Improve your sleep with 10 Foods to Avoid Eating Before Sleeping.
5. Eat healthy foods.
You need to feed your body with enough nutrition to sustain its energy and function properly. Practicing healthy eating habits helps your immune system fight against infection. A healthy diet has a significant impact not only on your immune system but on your overall health. It can help you lose weight, manage sugar and blood pressure levels, reduce cancer risk, strengthen bones, improve skin and hair, and many more.
Switch to a healthy diet with these 30 Mouth-Watering High Protein Meals to Build Muscles.
6. Exercise regularly.
To achieve a healthier immune system, you need to be physically active. Regular exercise can promote blood circulation and reduce inflammation and stress, strengthening your immune system. Exercise can also prevent obesity that increases the risk of different diseases.
If you need a little inspiration and motivation, you can join groups that conduct different activities such as sports, yoga, and aerobics. You may also try online classes and personal coaching to achieve your fitness goal faster.
Strengthen your body with these 8 Best Yoga Poses to Improve Your Flexibility.
7. Maintain a healthy weight.
According to the National Institutes of Health (NIH), obesity may increase the risk of different health problems, including diabetes, heart diseases, kidney disease, liver disease, high blood pressure, and certain cancers. Overweight may also affect the health of the mother and the baby during pregnancy.
To check if you are overweight, read Ideal Weight: Get to Know More About Your Body.
To help you lose weight, read also:
8. Take your vitamins daily.
Taking vitamins and supplements may help boost your immune system. Vitamins C, also known as ascorbic acid, is an antioxidant that can support in achieving a healthy immune system.
Other health benefits of taking vitamin C are:
- Manage blood pressure levels.
- Prevents iron deficiency.
- May heal wound faster.
- Cancer prevention.
- Lowers the risk of chronic diseases, including heart diseases, asthma, bronchitis, and glaucoma.
Because our body cannot produce vitamin C, we need to get it from foods or supplements. Good sources of vitamin C are citrus fruits and vegetables. According to Harvard Medical School, the Recommended Dietary Allowance for men is 90 milligrams (mg) per day, and for women is 75 mg per day.
9. Improve social skills.
Socializing has been observed to help people suffering from stress, anxiety, and depression. Social interactions allow people to get distracted from pain and problems that cause them stress.
Many studies show that social ties influence health behavior. Your physical health may improve when interacting with people who practice healthy habits. These people can encourage you to live a healthy lifestyle and participate in different activities to improve your health.
Check out the other health benefits of socializing with 8 Surprising Benefits of Socializing.
10. Drink more water.
Water is a necessity of life. Your body needs an adequate amount of water to be able to function normally. Water helps regulate body temperature, hydrate skin, flush body waste through perspiration and urination, relieve constipation, reduce headache, and promote weight loss.
Dehydration occurs when your body loses more fluid than you take in. When you are dehydrated, you may experience fatigue, headache, dizziness, dark-colored urine, and dry mouth. Health authorities suggest drinking at least eight glasses of water per day to avoid dehydration and boost your immune system.
11. Practice good hygiene.
Protect your immune system by practicing good hygiene. Make it a habit to regularly wash your hands, cover your nose and mouth when sneezing or coughing, take a bath, brush teeth, wear clean clothes, and regularly wash and clean your stuff. These practices will help to prevent the germs from spreading and multiplying that can cause sickness.
Read also How Often Do You Need to Clean Your Stuff, and learn tips on keeping your stuff clean and tidy.
12. Avoid sick people.
Viruses transmit from person to person that causes viral infections, such as common colds and flu. One of the most effective ways to prevent sickness from spreading is to keep a distance from sick people. This way, you are protecting yourself and other people at the same time. If you feel unwell, contact your doctor immediately to seek advice on how to treat your condition.
Practice a Healthy Lifestyle.
Doctor’s advice, prevention is better than cure. Take care of yourself by living a healthy lifestyle to keep your immune system healthy and avoid sickness. Make sure to consult your doctor regularly and seek advice if you have any health issues.