HOW TO BOOST IMMUNE SYSTEM - 9 Tips To Improve Your Immune System Naturally
During the flu or viral season, many of your friends might get sick, but some will stay
safe even when everyone at home is sick. Have you ever wondered how some people get sick
very often, and some are more prone to catch a cold or viral infection? Well, it is all
about the body’s immune system. The immune system is the defense of our body against
diseases. With the little changes in your daily life, you can ensure that your immune
system is strong enough to protect you from foreign intruders.
In today’s video, we will share with you 9 Tips To Improve Your Immune System Naturally.
#1. IMPROVE YOUR GUT HEALTH A healthy gastrointestinal tract is essential
for good immunity. Up to 70% of your immune cells live alone in this part. The lining
of your intestine secretes antibodies and contains cells that recognize and destroy
harmful bacteria. Apart from providing immunity, the gut is home to about one thousand species
of bacteria. Alteration of these gut microbial communities can cause immune dis-regulation
leading to autoimmune disorders. You can improve your gut health by eating a healthy, well-balanced
diet, taking enough probiotics in your diet, restricting refined sugar and processed foods
in your diet.
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#2. STOP IDLENESS, START EXERCISE Physical exercise provides lots of benefits
to the human body, including the immune system. It stimulates the immune system and strengthens
the infection defense. Exercise has anti-inflammatory effects, which means that a moderate amount
of exercise enhances immune function above sedentary levels. Physical activity is also
associated with reduced C-reactive protein levels, which indicates the amount of inflammation
and stress in your body. By doing exercise, your blood circulation and flow of lymphatic
fluid improve. Lymphatic fluid travels through your cells and tissues and removes bacteria,
toxins, and waste products. Do some cardio exercise five days a week, 20-30 minutes per
day. However, continuous rigorous workouts can even weaken the immune system leaving
you prone to flu and viral infections.
#3. GET A GOOD NIGHT SLEEP Sleep is important for your immune system
to work properly. While sleeping for 10 hours a day would not prevent you from getting sick,
skipping on it could adversely affect your immune system leaving you susceptible to viral
and bacterial infections like flu and sore throat. Without sufficient sleep, your body
makes fewer cytokines. Cytokine is a type of protein that targets infection and inflammation
for an effective immune response. Cytokines are released in much smaller quantities when
you are sleep deprived plus infection-fighting antibodies and cells are also reduced during
the periods when you don’t get enough sleep. So lack of sleep can cause serious complications
for your immune system. You need sleep to fight infectious diseases. Long-term lack
of sleep can increase your chances of getting obese, diabetes, and cardiovascular diseases.
The optimal amount of sleep for adults is 7-8 hours of good sleep each night. Teenagers
need 9-10 hours of sleep, and school-age children may need 10 hours of sleep. Make a schedule
to be in bed at a fixed time every night. Try to be asleep between 12.30 to 2.30 am
because that time is important for your circadian rhythm.
#4. MANAGE YOUR STRESS Chronic stress affects your immunity by suppressing
the immune response and by releasing the hormone cortisol in the body. Cortisol interferes
with the function of T cells. It is the type of white blood cell which performs important
functions like killing host cells, activating other immune cells, and producing cytokines.
Cortisol also decreases the secretion of IGA, which lines the gut
and respiratory tract and is the first line of defense against pathogens. Stress can also
cause an indirect effect on immune system health. A stressed person may use unhealthy
behavior or coping strategies to reduce stress, such as drinking. To reduce stress, instead
of going towards unhealthy behavior, start meditation. Meditating for 15-20 minutes per
day can improve your mental health, helps you to set your mind in the right direction,
and makes you more tolerant of the stresses that come your way throughout the day.
#5. STOP SMOKING If your immune system is superman, smoking
can be as dangerous to it as kryptonite. It does not matter whether you smoke old traditional
cigarettes or modern e-cigarettes, nicotine is going inside your body in both cases. Nicotine
can affect your immune system in a bad way. Due to nicotine, the cortisol level in your
body increases. In response to increasing cortisol levels, B cell antibody formation
decreases, and T-cell's ability to fight infections decreases. Smoke from cigarettes damages your
lungs making them susceptible to diseases and infections. The good news is you can heal
your immune system by stopping smoking. Once you stop allowing nicotine in your body, your
immune system starts to heal itself. To part ways from smoking is not as easy as it sounds.
You can experience nicotine withdrawal symptoms. This process takes time and requires patience
and determination. You could try nicotine replacement therapy and get help from the
support group.
#6. KEEP YOUR BODY HYDRATED For the immune system to function effectively,
we must be well hydrated. The mucous membrane that lines our digestive tract needs to be
very well hydrated for them to function well. Within those mucous membranes, antibodies
are present that our body will release if there is any sort of infection coming into
our system. Water is also important to clean our tissues. It helps to flush toxins out
of the tissues and make sure that every cell in the body gets proper oxygen and nutrition.
Good nutrition and oxygen enable them to perform their function in the best way.
#7. MAINTAIN A HEALTHY WEIGHT Obesity itself is a disease that can further
cause many other problems. Obesity causes an impaired immune response, which increases
the risk of infections. Obesity affects our immune system by decreasing cytokine production
in the body and reducing the response of immune cells to antigens. It is necessary not to
be overweight or underweight to make your immune system work at its best. Underweight
is associated with malnourishment and deficiencies of many essential nutrients that are needed
by an immune system to function properly. A well-balanced diet and exercise are key
to maintaining a healthy weight.
#8. GOOD DIET Our diets, of course, have a lot of impact
on our immune system health. Some foods provide us with nutrients that make our immune system
strong, whereas others can decrease its power to resist infections and intruders in case
we get ill. Start eating more fresh fruits and vegetables. Even when eating healthy,
variety, and moderation are key. Try to add diversity to your diet with foods from every
food group in moderation. Foods like yogurt, turmeric, garlic, ginger, and seafood are
some of the foods that are good for health.
#9. GET SOME SUNSHINE Getting enough sunshine is significant for
your body. With the help of sunlight, our body initiates the synthesis of vitamin D.
White blood cells that need to be on high alert for a healthy immune system has vitamin
D receptors on them. Vitamin D performs important functions and has anti-inflammatory and immunoregulatory
properties. Healthy vitamin D levels in the body make T cells and macrophages function
properly. A low level of vitamin D in your body can cause an increased rate of infection
and diseases. Early exposure to sunlight, at a time between 7 am to 9 am, is best for
you to synthesize sunlight in your body.
Do not think that it is too late to make your immune system healthy. Whatever you were doing
in the past, if today you start practicing these habits, you can heal your immune system.
If you want to live your best life without worrying about getting sick, the health of
the immune system matters a lot.
Will you try these tips to boost your immune system after watching this video? Please let
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Stay Healthy.