The immune system is a complex structure consisting of many components that work together to produce an immune response against invading microorganisms or other substances that are known to be harmful to humans. To perform its function, the immune system needs to have certain information to respond to foreign matters.
However, when the body is under constant assault by pathogens or subjected to certain types of stress, the immune system can’t maintain its efficiency at all. This means that the body’s natural defenses are unable to protect it from germs and infections. When a person is continuously exposed to such substances, his immune system might be weakened, increasing the risk of getting sick and becoming ill with a disease.
If various factors can compromise the immune system, then other parts of the body can fall victim. Common complaints in the immune system include colds, flu, and allergies. As such, here are effective ways you can boost your immune system:
Eat Vitamin-C-Rich Foods
Vitamin C is believed to be a super-vitamin. It has long been known as an antioxidant that can help ward off colds and flu. It can also improve your immune system and help keep your heart healthy. And, with a reputation for being a powerful antioxidant, this nutrient makes for a great vitamin source, especially if you’re looking to boost your immune system and keep yourself healthy.
Some of the known vitamin C-rich-foods are:
- Citrus fruits, like lemon and orange
- Brussel sprouts
You can also take vitamins or supplements to help you get more of the vitamins and minerals you need to strengthen your immunity to illnesses. You can click here to find a wide range of supplements to boost your health.
Get Enough Sleep
How does sleep help the immune system? Studies have shown that getting the recommended eight hours of sleep plays a vital role in the immune system’s overall health. One of the effects of sleep is to slow down the process of aging.
Sleep and the circadian system are strong regulators of immunological processes.
According to research, people who get the recommended seven to nine hours of sleep each night have a lower risk of getting sick and old-age-related diseases. A weak immune system can make one more susceptible to colds and coughs. A good night’s sleep also boosts the production of antibodies that fight off infections.
Manage Your Stress Levels
By continually being in stressful situations, the immune system is being exposed to the fight or flight response, designed for humans to quickly respond to dangers by increasing the heart rate, breathing, and circulation. During this physiological response, the body releases chemicals, such as adrenaline, which allows the body to ‘fight.’ This can lead to physical and psychological issues, such as increased anxiety, heart palpitations, and even insomnia.
Reducing stress levels is essential because high stress levels can lead to more significant health risks (such as heart disease, etc.) Reducing stress and anxiety through relaxation techniques and real food are simple but effective solutions for dealing with stress.
You can learn how to cope by doing practices, such as yoga, meditation, or aerobic exercises. When combined with other relaxation techniques, these practices can provide you with effective coping mechanisms for high-stress situations. Taking time out to break away from the computer and television, taking a walk, or doing some simple self-hypnosis can also help reduce stress levels and create a better sense of self.
Do Moderate Exercises
Exercise increases blood flow and helps rid the human body of wastes that accumulate in the body over time. Regular physical activity has also been found to decrease many chronic conditions, including infectious illnesses, such as bacterial and viral infections.
Exercise is also essential when it comes to dealing with stress and anxiety. When you engage in regular physical activities, your brain provides more oxygen and blood to your brain, reducing the effects of chronic stress.
Although the immune system helps keep your body healthy and strong, it can malfunction at any point in time. Some of the most common causes of this malfunctioning are vaccination injuries, stress, chemical exposure, auto-immune disorders, and a poor diet.
Taking care of your immune system through a healthy diet and supplement regimen is very important. Aside from that, it would be best if you also got enough sleep to let your immune system recharge. Doing moderate exercise is also beneficial to strengthen immunity and reduce stress levels that can damage your immune system. When you have a healthy lifestyle, your body will be healthier, your immune function will be stronger, and you’ll be able to enjoy a long and healthy life.