Sep 13, 2022
The body’s immune system plays a crucial role in fighting infections and harmful pathogens that may be detrimental to your health. It helps one heal and stay healthy and is the body’s first line of defence against illness.
The immune system uses a system of proteins, cells, and chemicals in the body to fight off disease-causing pathogens by creating antibodies when the body’s immune response is triggered. How to increase immunity and power in the body is a common question, seeing that a healthy body depends on having a strong immune system.
Before thinking about how to improve the immune system, it is important to understand why strong immunity is important. Like any other part of the body, the immune system too may not be functioning at its peak. It isn’t just about avoiding destructive and bad lifestyle habits, but by inculcating some changes and ensuring a healthy balanced diet that one will be able to boost their immune system naturally.
Even the healthiest of people can fall sick at times. There are several aspects of life that can be fine-tuned to improve immunity. How many hours of sleep one gets, when they go to sleep, their water intake, if their diet includes foods for immune system strength, and much more can help lead a healthier life.
There is no plan of action for how to increase immunity that does not include fixing one’s sleep schedule. Inadequate quantity, as well as the quality of sleep, are known to make one more susceptible to falling sick. Sleeping in a completely dark room, going to bed at the same time every day, including ample physical activity in the daily routine, and limiting screen time for at least one hour before bedtime are some of the best ways how one can increase the immune system’s strength to live a healthier life.
A great way to improve the immune system is by including exercises or physical activity in the daily routine. It helps reduce the chances of developing lifestyle diseases, helps keep the heart healthy, improves stamina, and much more to increase immunity. How much exercise one requires on a daily basis is also an important factor to consider. Whereas moderate levels of daily exercise offer a lot of benefits to the immune system, regular, intense activities like running can weaken immunity for the time being, leaving one temporarily more susceptible to infections.
Hydration is not something that directly helps the immune system fight off infections, but it does help one avoid conditions like dehydration. Dehydration can lead to several issues like headaches, which can negatively affect performance, mood, focus, etc., increasing the chances of falling sick. One should make sure they drink enough amounts of water, based on factors like their individual requirements, if they live in hotter climates, amount of physical activity during the day, etc., instead of waiting to feel thirsty. Setting hourly reminders to drink water is a good practice in this regard.
Stress can have a significant effect on the immune system, reducing one’s ability to stay healthy. Prolonged stress and anxiety cause the body to produce cytokines and cortisol in excess, which triggers inflammation and engages the immune system, leaving the body open for attack by other infections. Stress can also impact one’s sleep cycles and intake of food. To increase immunity and manage stress, meditation, yoga, or just putting some time aside for unwinding may help.
A healthy and balanced diet is of course necessary for staying healthy. There are several types of immunity booster food that can be added to the diet.
Some of the best immune booster food that can be added to the diet includes:
The gut microbiota is responsible for regulating the immune system, making sure it only attacks pathogens and not healthy tissue, which is why apart from immunity booster food, probiotics are also a must for maintaining gut health and thereby, a healthy immune system.
Maintaining a healthy weight, avoiding smoking and excessive alcohol consumption, and observing basic hygiene practices are some other aspects of maintaining a strong immune system.
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