Our immune system is our body’s first line of defense against bacterial and viral diseases. Whether it be a common cold or flu, our body fights off these pathogens with the help of our immune system.
To be at the top of your game, you must ensure your immune system is not compromised. For this, you need to focus on your physical and mental health.
We are born with low immunity. As we grow older, our immune system is developed due to exposure to vaccines. It is sophisticated enough to fight off many pathogenic agents in our bodies. However, our immune system operates on a precise balance. It needs to be strong enough to ward off pathogenic agents but not so strong that it starts attacking the healthy agents within the body, which is mostly the cause of various autoimmune disorders.
To ensure this balance, we bring you five ways in which you can ensure that your immune system is boosted to a healthy level.
1. Consume A Balanced Diet
A healthy diet helps in maintaining a healthy immune system. It helps your body acquire all the necessary nutrients and minerals to protect you from diseases and heal effectively.
We are what we consume; hence, being responsible about your diet will pay off. Using probiotics, typically found in fermented and cultured foods, is also good for your immune system. They help in maintaining good gut health.
Moreover, you could use vitamin supplements or infusions, like the Myer’s Cocktail IV, which help your body obtain vitamin C, Calcium, Magnesium, and other such vitamins and minerals to boost your immunity.
2. Drink Water And Stay Hydrated
Water is very important for your body and supports the immune system. Our lymphatic system carries immune cells that fight off infections. It is composed of a circulatory fluid called lymph, which is made up of water. Hence, the mobility of the immune cells within the body is largely due to water.
In addition, drinking about eight glasses of water every day helps you stay hydrated. Hydration doesn’t protect you from germs or viruses, but it helps you improve your overall health and flushes out the toxins from your body. It improves gastrointestinal and urinary function and reduces the risk of infections.
You can also drink flavored water or fresh fruit juices sometimes. On the contrary, try to limit your intake of sweetened and carbonated beverages as they typically suck water from your body.
If you exercise regularly, then it is best to increase your water intake as per your requirement. Remember, drinking too much water can be harmful to your body too.
3. Stay Up-to-Date On Vaccines
Vaccines are a great way of boosting immune health. They protect you from harmful pathogenic diseases. Our immune system is smart and balanced. However, vaccines can easily boost the effectiveness of our immune system.
They help your immune cells recognize disease-causing agents much more adeptly. Vaccines usually have dead or weak pathogens in them and hence aren’t as harmful as active pathogens would’ve been. Hence, it is a safer way of building immunity.
Research and see which vaccines are important and stay up-to-date about them to avoid health problems. In addition, you can also talk to your healthcare provider and ask them to guide you about which vaccines you need to take.
4. Manage Mental Health
Your mental health plays a very important role in maintaining your immunity. Stress, anxiety, and depression affect it negatively. They drain you, and you don’t feel like doing anything. Even the urge to stay healthy and active diminishes slowly.
Our body generates a stress response every time we feel chronic stress. It is our body’s way of handling stressful situations. It generally works by suppressing the immune system, increasing the chance of contracting any infections or illnesses.
Different people experience different levels and types of stress. However, it needs to be diagnosed in time so you can minimize the effect it may have on your body.
Self-care helps you get in a healthier mental space. However, just like stress, it is different for everyone. There is no standard self-care procedure. Some people like to meditate and exercise, while others prefer reading or getting a massage. It is better to consult a healthcare professional if you are dealing with stress, anxiety, or depression.
5. Get A Good Night’s Sleep
Sleeping is extremely important for building immunity. It energizes your body and all the biological systems within it. A night of good sleep helps your body to remain in good shape, and you can fight off diseases in the best manner.
People who sleep 6 to 8 hours a night have a better immune system, and those with less than this amount of sleep struggle with immune disorders. Your body’s natural immunity is strong enough to fight many diseases; however, it must be maintained with proper care.
According to the National Library of Medicine, young children should have up to 14 hours of sleep, teenagers should have 8 to 10 hours, and adults should have seven or more hours.
If maintaining a healthy sleep-wake cycle is troublesome for you, try limiting your time on screen. The best way to ensure a night of good sleep is to avoid screen time an hour before bedtime. This is because the blue light from electronic devices directly affects the circadian rhythm.
To develop a sleep cycle, we recommend going to bed at the same time regularly.
A healthy immune system is very important for our survival. Hence, we need to look for ways to boost our immunity moderately. This can be done by consuming a balanced diet rich in nutrients and minerals. Moreover, staying hydrated and exercising are also very important. You also must ensure that you sleep well and actively manage your stress. These lifestyle changes will surely boost your immune system.
Hope you enjoyed the article and it helps you improve your immune system.