A Few Steps Towards Boosting Your
Immune System for Healthy Living
By Lynda Arbon
There are many available options to strengthen your immune system. However boosting immunity naturally is probably the best possible way. Here are a few habits towards healthy living and empowering your immunity...
Your immune system
Your immune system doesn’t denote a single organ. It is an orchestra of cells, tissues, biochemical pathways, and enzymes together which fights off all foreign particles from your body. From flu germs, bacteria, and viruses to enteric pathogens, allergens, dreadful lethal infections and cancerous tissues, your immune system fights all.
However, in this modern paced living standards, stress, crunches, junk foods, idiopathic abuses and many other factors are damaging immune system. This, in turn, is exposing you to the risks of many chronic and acute diseases. This theory is backed by studies from WHO showing that 60% of related factors to a person’s health and quality of living correlates to the person’s lifestyle.
Albeit the alarming statistics and quant’s, human body is designed to make use of even the minimal resources. Hence, all that is needed is a few changes in your lifestyles and maintenance of good habits. This will be enough to boost your defence army and fight off several dreadful diseases. Here is what you need to do...
✔️ Regular exercise
A term you have probably heard and ignored a million of times is your magic step towards a healthy living. Statistics shows that about 36% of adults in US are dealing with physical inactivity. 22% of them are at risk of lethal coronary heart diseases while another 22% are at risk of colon cancer.
Exercising more isn’t important but exercising regularly is. Don’t let cold or stress or heat berate you. These are some points to follow:
- Get a treadmill or an unicycle and hit it during the hours
- Get a walk buddy and walks couple of miles daily
- If you are not self motivated enough hit the gym
✔️ A balanced diet
Another quote you are ignoring for all your life is eating a balanced and sensible diet. Add lots of vegetables, fruits, dietary fibres in your diet. Avoid sugar, fats, and packaged food, permitted preservatives, external steroids and stimulants as much as possible.
✔️ Increase your protein intake
Don’t skip meals to boost your immunity. Rather cut down on the fat and calories part and press more on high-protein foods. Most of the protein rich foods are also rich in zinc, an immunity booster. Eat a lot of lean meat and fish like salmon which are rich in omega three.
✔️ Include immunity boosting foods in your diet
Now it is hard to chalk out specific foods which can boost immunity. However, a few must-have foods in your diet are:
- Oats and barley
- Leafy vegetables
- Oily fishes like salmon mackerel, etc.
✔️ Drinking plenty of water
Water, as you know, comprises of 55-60% of adult human body. However, a constant intake of water is extremely important to maintain fluid balance in body. Water makes up for 90% of blood and flushes the lymph system and the main areas for producing immune cells.
The importance of water is undeniable. However, it is necessary to note any other changed variants of water like sweetener added beverages or any drink isn’t that beneficial. Rather, they might have some adverse effects.
✔️ Quit smoking
Whether you are a chain smoker or an occasional drag taker, you must be aware of some of the harmful effects of smoking. But what you might not know is that cigarette smoke contains tar, and many other chemicals which slowly weaken your immune system. Prolonged use can make your immune system prone to various autoimmune diseases like rheumatoid arthritis, multiple sclerosis, etc.
Many of us may agree that quitting smoking isn’t an easy task, as it makes your cells and nerves addicted to its nicotine. However, an effective alternative for quitting cigarette emerges in the form of vaping. Vaping can help you to quit smoking as the vape e-cigarettes contain lower amount of nicotine-based juices.
With e-cigarettes, controlling nicotine intake becomes manageable thus slowly and gradually it helps in kicking nicotine intake completely. These create a lower impact on your overall immune systems and lungs.
✔️ Manage your stress
The correlation between stress and immune system is directly proportional. Stress is one of the major factors for a failing immune system.
You can’t avoid stress in modern lifestyle. However, a few tips to escape it include:
- Soft music
- Group therapy session
- Counselling and psychotherapy
- Long walks
- Bubble bath
- Family time
- Get a pet
- Give some time for self grooming
- Write a journal
- Avoid late nights
- Get proper sleep
- Spend time with loved ones
- Go on a date once a while
- Don’t bring work stress to home or vice versa
- Don’t take unnecessary burdens or culture unrealistic expectations
- Bring positivity
✔️ Load up on garlic
This might sound like a DIY home remedy. However, according to some studies published in Journal of Nutrition, loading up on aged garlic helps to keeps flu germs away.
✔️ Limit your antibiotics
Leaning on more and more antibiotics for small sickness or even lethargy makes body antibiotics resilient. Hence, the next time you are seriously infected, the immune system cannot fight back. This calls for limiting the usage of high power antibiotics.
✔️ Fish, citrus, mushroom, almonds
The four musketeers of delicacies are equally important for gifting you a strong immune system. Oily fish loaded with omega three fats are important for boosting the immune system. These also help in reducing the number of inflammatory compounds.
Citrus fruits are full of vitamin C which boosts activity of phagocytes. Mushroom, the king of good health, boosts all types of immune cells productions from WBCs to t-cells. Almonds increase the foreign element identifying capacity of immune cells.
To conclude, it is evident that just a few tweaks in your daily routine and a happy, positive approach to life is all it takes to boost your immune system and step up to a healthier tomorrow. Let us know which of these tips you will be incorporating in your daily routine.
Lynda Arbon is a passionate and enthusiastic health blogger. She likes keeping herself updated on health trends and blogs. Her favourite pastime is learning history and solving crossword puzzles. Follow her on Twitter.