Keeping your immune system strong is important to staying healthy and fighting off infection. Check out the top 10 ways to boost your immune system and your body’s defenses against germs and diseases. From abstaining from unhealthy things such as alcohol and tobacco to staying active, here are the top ten tips to help your immune system stay strong and able to protect you.
1. Regular Physical Activity
By engaging in regular exercise, both cardio and resistance training you increase the levels of white blood cells and antibodies. White blood cells are created by the body to fight infection and disease. The white blood cells prevent blood clots and reduce the risk of infection [1].
2. Adequate Sleep
Getting a decent amount of sleep leads to an improved immune system. During sleep your body creates proteins called cytokines which help promote sleep, reduce inflammation and fight off infection. Poor or interrupted sleep has the opposite effect – inflammation increases and the chance of infection is greater [2].
3. Stress Management
A great way to manage stress is through meditation and deep breath. Meditation can not only help reduce blood pressure, improve cognitive function but also help maintain a healthy immune function. It does this by reducing inflammation and by producing T-cells, a type of white blood cell that fights infection [3].
4. Hydration
Drinking enough fluids, ideally water, helps to oxygenate cells which protects the body from infectious agents by carrying nutrients to parts of the body they need to go to. Keeping hydrated also helps eliminate waste (toxins) and bacteria that may cause infection [4].
5. Avoiding Nutritional Deficiencies
Most people don’t get all the nutrients they need to fight off infection. Vitamin D, zinc, vitamin C and selenium can support a healthy immune function. Deficiencies in these nutrients make it easier for infections to take hold [5].
6. Moderate Alcohol Consumption
Excessive alcohol consumption significantly weakens the immune system and increases inflammation. The first impact with the body is the stomach were alcohol reduces the amount of gut microbes that aid in normal gut function. This in turn impacts the maturation and function of the immune system [6].
7. Not Smoking
Smoking, aside from being directly associated with a number of diseases such as cardiovascular, respiratory and autoimmune diseases, also negatively impacts the immune system and exacerbates the immune response making it easier for infection to take hold [7].
8. Maintaining a Healthy Weight
Obesity can affect the immune system by altering the immune response and causing chronic inflammation. It also increases the risk of other diseases such as heart disease, diabetes and some cancers. So maintaining a healthy weight is important for immune function [8].
9. Proper Hand Hygiene
Regularly washing hands and using proper hygiene can stop germs and infections which spread from person to person or surfaces to people. This is one of the best ways to protect yourself and your family from infection [9].
10. Use probiotics
Probiotics are helpful bacteria that can improve gut health, which in turn supports a healthy immune system. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi and other fermented foods can help balance the gut microbiome. This enhances the body’s immune response and protects against harmful disease [10].
Maintaining a healthy immune system is a necessary state to improving your overall health. When you are sick you won’t likely have the energy or ability to improve your fitness, your mental state or your confidence and outlook. A strong immune system is table stakes to regaining your edge.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
