Aiman
Bariatric Dietician & Content Writer
Healthy Habits For A Strong Immune System
The immune system is a complex network of organs, cells and proteins that defends the body against infection, while protecting the body’s own cells.
The immune system keeps a record of every microbe it has ever defeated, in types of white blood cells (B-lymphocytes and T-lymphocytes) known as memory cells. This means it can recognise and destroy the microbe quickly if it enters the body again, before it can multiply and make you feel sick.
How to Build Your Immune System Stronger
Your first line of defense is to choose a healthy lifestyle. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies.
Tips to boost immunity :-
Get enough sleep –
Sleep and immunity are closely tied . Sleep provides essential support to the immune system. Getting sufficient hours of high-quality sleep enables a well-balanced immune defense that features strong innate and adaptive immunity, efficient response to vaccines, and less severe allergic reactions.
In contrast, serious sleeping problems, including sleep disorders like insomnia, sleep apnea, and circadian rhythm disruption, can interfere with the healthy functioning of the immune system.
Eat more whole plant foods –
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.
Be physically active –
Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions.In general, exercising at a moderate to vigorous intensity for 60 minutes or less is optimal for the immune-boosting benefits of exercise. If you do this daily or almost daily, your immune and metabolic systems continue to strengthen, building on previous gains.
Limit added sugars –
According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease .
Avoid too much alcohol and smoking –
The first impacts caused by smoking is to trigger an inflammatory chronic response in the lungs , which increases over the years due to repeated exposure to smoke. Increases alcohol intake can make people even more vulnerable to respiratory diseases like Covid 19.
Taking steps to avoid infection, such as washing your hands frequently .
Use hand sanitizer: Use hand sanitizer that contains at least 60% alcohol to kill germs. Get vaccinated for diseases that you’re at risk of getting.Keep your immunizations up to date. You cover your cough or sneeze because you know that your germs can travel 3 feet or more!!! Use a tissue (once/throw away), the bend of your elbow, or your hands…and you wash your hands after.
