Regardless of your age or profession, the idea to boost your immune system is quite enticing. However, in reality, it is easier said than done. Boosting immunity is elusive because of many reasons. Your immune system is your defense mechanism and comprises a network of different working parts, not just a single entity.
It requires harmony and balance to function efficiently. Interestingly, there is still a lot to discover about the interconnectedness intricacies of the immune system. Many studies have shown that improved immune function can enhance the lifestyle and promote overall health.
That is to say, if you frequently fall ill or catch viruses, it might mean that you need to determine underlying medical causes, and that may include immunodeficiency. Bolstering immunity requires you to make several lifestyle and dietary changes so you can enhance your defense system naturally. Know that a person with strong immunity can fight disease-causing organisms and harmful pathogens.
Here we have listed some practical tips to help you optimize immunity against illnesses and infections.
Tips to Boost Your Immune System
1. Focus on Living Well
If you are waiting for some kind of magic bullet to improve the ability of your body to fight pathogens, you might be mistaken. However, a healthy immune system needs added motivation to enhance overall well-being.
Put simply; you need to think big and do everything from staying active and getting proper sleep to eating right for a strong immune system. A healthy lifestyle is one of the most critical components of improving immunity.
2. Have a Healthy Balance of Bacteria
There is rarely a place where you will not find bacteria. Whether it is your hair, nails, skin, or intestines, they are full of healthy and harmful microorganisms.
Of all these microbiomes, the bacteria found in your intestine have scientific importance. They are commonly referred to as the gut microbiome. Generally, no one notices the presence of these microorganisms until they change their balance due to unhealthy eating or a medical condition.
According to health professionals, the use of prebiotics and probiotics can help you improve gut health as they create an ideal balance in the gut microbiome. As probiotic supplements are not regulated, doctors advise to consume them from food. You can increase the consumption of plant-based foods, leafy greens, and grains to get lots of probiotics.
Including probiotic foods in your nutritious diet will help your body gain healthy fats, proteins, and carbohydrates for repair and maintenance of cells.
3. Never Miss Your Vaccines
Immunization plays a vital role when it comes to boosting immunity. Make sure that you and your children don’t miss out on recommended vaccinations. You can get annual flu shots to strengthen your defense mechanism and prevent infections from attacking.
4. Imbibe Responsibly
In moderation, alcohol isn’t harmful. But if your alcohol consumption is high, it may deteriorate your immune system. The American Dietary Guidelines have shown several pieces of evidence from animal and human studies that overconsumption of alcoholic beverages can decrease the body’s strength to fight illnesses and reduce immune reactivity. That is why it is essential to reduce alcohol consumption to improve immunity.
5. Improve your Physical Fitness
The current American guidelines recommend people to indulge in 150 minutes of moderate to intense activity.
According to experts, a brisk walk benefits the immune system. Regular physical activities can boost macrophage production. Macrophages are cells that fight against bacteria, especially microbes, that infect the upper respiratory tract.
Moreover, exercise improves the circulation of the cells in the body to fend off harmful bacteria and viruses. All you need is to find out your body limits and give it adequate time to recover between workout sessions to ensure maximum boost.
6. Quit Smoking
Did you know that smoking can impair your ability and strength to fight infections?
What that means is if you avoid or quit smoking (tobacco or cigarette), it may do wonders to improve your immunity.
7. Restore Your Sleep Cycle
Sleep deprivation is a culprit in weakening the immune system and body’s ability to fend off ailments. Amid work burden and busy life routines, people hardly get adequate sleep. This significantly reduces how much rest people get, especially when they are ill. Check out my previous post about Why Deep Sleep is Important and Its Health Benefits to help you restore your sleep cycle and to understand the other important things why you need to get better sleep at night.