You got sick; maybe you contracted a virus infection. However, if your immune system is strong, it probably warded off your condition.
That’s because the human immune system is our “silent defender.” It is also a complex system, and much is involved in how it performs its functions.
Recent conversations with some folks prompted me to emphasize the importance of nurturing your immune system (although I’ve covered related topics previously).
Essentially, the cells in the immune system and immune-regulating proteins are key players in the “inner storms” that occur in our body. They participate in controlling the body’s pro-inflammatory status, active anti-inflammatory responses, and healing process. The balance and integrity of the immune system are paramount for fighting diseases from acute infection and inflammation to chronic illness such as hypertension and cancer.
In daily life, we have all experienced stress or inner conflict that may cause our peace of mind to disappear, leaving us moody, discontent, or feeling lousy. Sometimes we temper it or fight it off, while at other times stress may overwhelm us, affecting our physical and psychological well-being. Chronic stress, via prolonged elevation of the stress hormone cortisol, proves to have a negative impact on immunity and increase our vulnerability to illnesses.
As we age, the immune system weakens, which contributes to more infections and more illnesses. A pervasive feature of aging is chronic inflammation, a significant risk factor for morbidity and mortality in the elderly. Other factors (e.g., dietary and environmental) also influence our immunity.
However, when our health is great, with our body operating well, our immune system provides us peace in the storm. That’s why we need to develop inner reserves from which to draw strength in difficult situations, and that’s why we shouldn’t do things that detract from the peace and asset that our immune system provides our body.
In light of that, let’s recap 10 very effective ways to strengthen your immune system:
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- Get enough sleep. That means for adults, 7–8 hours of sleep each night.
- Manage stress and minimize it. Nobody is immune to stress in these modern days. Stress burden and sleep deprivation are connected. To keep your stress in check, one of the best strategies is to integrate a relaxation practice into your daily routine; it could be deep breathing, meditation, or yoga, or even tai chi—whatever you enjoy and works for you.
- Never smoke and avoid tobacco smoke.
- Curb alcohol consumption. There is no safe level of alcohol intake.
- Eat plenty of vegetables, fruits, nuts, and seeds to obtain a variety of micronutrients. Also important is to drink a lot of water.
- Get more active. Physical activities have profound beneficial effects on the cardiovascular system and immune function as well as in reducing inflammation. There are many ways to become more active throughout a day, at work or at home.
- Enjoy the sun with adequate protection. Sunlight triggers the skin’s production of vitamin D, and a sufficient level of vitamin D helps lower the risk of some infections. But excessive indulgence in sunbathing or tanning elevates the risk for skin cancer.
- Maintain personal and food hygiene. Wash your hands habitually, clean fruits/veggies meticulously, cook meats thoroughly, and get a flu shot when advised. All can avoid infections.
- Have a positive outlook on life and a sense of humor. Love and laugh! Laughter boosts immunity.
- Consider probiotics with care. Because of the role of gut microbiota in immunity and diseases, probiotics are the buzz now. However, know that these supplements are not for everyone. For some, probiotics could do more harm than good, especially for people with a weak or compromised immune system (such as HIV and cancer patients). Plus, supplements are not regulated. So, it’s safer to consult with your physician before taking them.
Collectively, these are long-term solutions to boosting your immunity, rather than a quick fix.
Image credit: https://pixabay.com/illustrations/immune-system-defense-infection