Contributed by: Healthians Team
Introduction
When it comes to living a healthy and active lifestyle, the immune system is extremely critical to your overall health.
Its network of cells and tissues serves as your personal barrier to offer around-the-clock protection against illness, infection, and disease.
If you want to keep yourself as protected as possible, it’s critical that your immune system is in good functioning order.
So, how can you prepare your body ahead of time, so it can through a good punch when attacked by viruses, bacteria and toxins?
We’ll go through five of the best ways to keep your immune system in tip-top condition.
Eat a balanced diet
The immune system needs good, regular nourishment for it to hit peak performance. Indulging in unhealthy meals — or a bad diet — has been found in studies to damage our immune systems.
Give your body the nourishment it needs to support immune system functioning and keep it robust. This entails consuming a wide range of vegetables, fruits, which are high in vitamins C and E, as well as beta-carotene and zinc.
Berries, apples, red grapes, kale, citrus fruits, kiwi, onions, spinach, sweet potatoes, and carrots are among the brilliantly coloured fruits and vegetables to choose from.
Other foods that are particularly good for your immune system include whole grains, nuts, seeds and lean proteins.
Be mindful of your consumption of saturated fat, added sugar, salt and alcohol as these can tax your immune system and destabilize your mood.
Exercise on a regular basis
Maintain a regular workout regimen to aid in the development of strength and endurance.
Your immune system can function at its best when your body is strong and healthy.
In fact, a recent study found that those who exercised on a regular basis had a decreased risk of COVID-19-related hospitalisation and mortality.
Just be careful not to overwork yourself as excessive activity might wear down your body, leaving you with less strength to battle diseases.
A balance of low and high intensity is the key to bolstering your immune system.
Every week, try to get in at least 150 minutes of moderate activity. It could be a brisk walk, an online yoga class etc.
Avoid stress
Living under constant stress, even low-grade, that continues for an extended period of time, makes you more susceptible to illnesses, ranging from colds to serious disorders.
A continual supply of cortisol, the stress chemical switches off the immune systems’ protective effects and lowers resistance to infection.
From yoga, meditation to simply walking or checking in with friends, there are a variety of stress-relieving techniques that can do your body a world of good.
Prioritise sleep
A good, restful, rejuvenating sleep is essential for both physical and mental well-being. Stress hormone levels can rise if you don’t get enough sleep.
It may also cause your body to become more inflamed. Allowing your body to rest can aid in the maintenance of a healthy immune system. Sleeping for 6 to 8 hours every night is recommended.
Consider reducing your exposure to blue light from screens as much as possible, especially at night, if you’re having trouble sleeping. To help you get better sleep, try making your bedroom an electronics-free zone.
Hydrate, Hydrate & Hydrate
Water serves a variety of functions in the body, including immune system support.
Staying hydrated helps your body naturally eliminate toxins and improves overall immunity of your body.
Dehydration causes lymph to travel more slowly, which can contribute to immune system problems.
Even if you aren’t exercising or sweating, you are continuously losing water through your breath, urine, and bowel motions.
Make sure you’re replenishing the water you lose with water you can utilise to strengthen your immune system, which starts with knowing how much water you should drink on a regular basis.
Improve immunity with Ayurvedic herbs
Some of the commonly prescribed herbs in Ayurveda, the ancient health treatise recommends certain herbs for a fortifying effect on the human immune system. The list is not exhaustive of immunity power increasing food, but for now, a few ingredients worth mentioning are:
- Ashwagandha
- Mulethi
- Amla
- Ginger
- Tulsi
- Giloy
Final thoughts
General healthy-living strategies make sense and provide the best method to supercharge your immune system, so it can fully supercharge you.
One last word: There are a plethora of pills that claim to boost your immune system — but be wary of these promises.
Also, keep a check on your immune system by opting for regular immunity health checks.
