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In the present times, where the world is dealing with pandemic, a strong immune system is what we need. Our immune system comprises tissues, cells, organs, and proteins. Together, they help our body to fight off against bacteria, viruses, and foreign bodies that cause infection or disease. So, in the healthy functioning of the body, the immune system plays a vital role. For coping up with the health challenges of daily life regardless of your age, it is important to boost your immune system.
However, the immune system of our body is incredibly complex. But despite its complexity, there are different ways where we can focus on giving your immune system what it needs. Below mentioned as some of the lifestyle changes that we should inculcate to ensure that our immune system functions optimally:
Healthy fats such as ingredients found in olive oil and salmon may help you to boost your body’s immune response to bacteria and viruses by decreasing inflammation. Olive oil is highly anti-inflammatory and can decrease the risk of chronic diseases such as heart disease and type 2 diabetes. In addition, olive oil's anti-inflammatory properties may help your body to fight against harmful diseases that can cause bacteria and viruses. Also, Omega-3 fatty acids found in salmon and chia seeds can fight inflammation as well.
Choosing healthy fats like omega-3 fatty acids over saturated fats (present in meat and dairy products) is highly recommended. Apart from consuming good fats, include whole plant foods such as fruits, nuts, seeds, vegetables, and legumes. These are rich in nutrients and antioxidants which are beneficial in providing protection against harmful pathogens. The antioxidants present in these foods are important for the body as these help in decreasing inflammation by combating unstable compounds called free radicals.
For a healthy body and immune system, it is important to keep yourself hydrated. In a day, drink up to 3 liters of water. Keeping hydrated will help your body flush out the toxins. Preventing dehydration is important for your overall health as it can cause headaches and can interrupt your physical performance, digestion, focus, mood, and heart and kidney function. Also, there are other alternatives which you can consider drinking like citrus fruit juices and coconut water. Juices are hydrating, but it’s best to limit the intake of fruit juice because of their high sugar contents.
Having chronic stress can have a negative impact on the immune system of our body. Stress can be a good thing to some extent, while prolonged stress may affect the immune system and increase our body’s vulnerability to illness. Addressing chronic stress is important and needs to be taken action. Make sure to keep your stress levels in check by adopting any of the relaxing practices such as meditation, yoga, or deep breathing. So, make sure to unwind and take time to do things that you enjoy.
Bring changes in your routine and lifestyle. The secret to a healthy body is seven to eight hours of quality sleep each night. Prioritize your sleep and meditate regularly. Meditation can make a lot of difference and can also help in lowering your heart rate, blood pressure, and anxiety.
Maintaining a healthy lifestyle is your first line of defense. Follow good health guidelines towards keeping your immune system working properly. The immune system is able to function better when boosted by healthy-living strategies such as:
- No smoking
- Maintaining a healthy weight
- Getting adequate sleep
- Eating a diet high in fruits and vegetables
- Exercising regularly
- Drinking alcohol in moderation
For a healthy lifestyle, exercising is important. Boost your immune system with moderate exercises such as swimming, brisk walking, jogging, steady bicycling, and light hiking. Exercising helps in increasing a type of cells called macrophages that have the ability to attack bacteria which can cause upper respiratory diseases. You can also choose deep breathing exercises. When deep, slow diaphragmatic breathing is done on a regular basis, it can help the vagus nerve to heal. The vagus nerve is the longest nerve that connects our brain and the digestive system. Consistently exercising can help this nerve to ensure optimum digestion and absorption of nutrients in the body in order to improve immunity & our ability to fight disease.
Infections tend to develop due to getting in touch with the contaminated surfaces and then touching our eyes, nose or mouth. The best way to reduce the possibility of infections is by adopting habits such as properly washing hands before eating, brushing teeth twice a day, and trimming nails. It is no surprise that having a poor hygiene routine can expose our body to more germs that can ultimately result in deteriorating our immune system. Maintaining good hygiene is always a great way to boost your immunity.
Consider making several lifestyle and dietary changes mentioned above to strengthen your immune system. Change your habits today to live a healthy and happy life.
