8 Tips for Strengthening Your Immune System

8 Tips for Strengthening Your Immune System

The immune system is a complex system of organs, cells, and chemicals that fight infection. Our bodies are amazing and are able to remember each microbe (tiny living things too small to be seen by the naked eye) that has entered the body. If these same microbes ever enter the body again, they are destroyed much more quickly. If our bodies are not able to destroy these germs in time, they make us sick, such as when we get a cold or flu. The common cold and flu are recurring illnesses because there are many types of viruses and the viruses themselves are constantly mutating. 

In this time of uncertainty with COVID-19, many people are wondering how they can strengthen their immune systems to stay healthy. The best way to build a strong immune system is to implement healthy lifestyle practices. In this article, we will look at a variety of ways you can take control of your health and strengthen your immune system through healthy lifestyle interventions. 

Immune system defend from corona virus COVID-19

1. Don’t Smoke

Cigarette smoking has been linked with several diseases and greatly impacts your immune system. Cigarette smoke weakens the immune system against infections. 

2. Eat Well

What you choose to eat and not eat has a huge impact on your immune system and overall health. Some foods linked to immune health are brown rice, chlorella, aloe, spirulina, nuts, and seeds. The immune system requires a delicate balance of vitamins and minerals in the body. This is, of course, achieved through your diet and possibly through supplementation. While malnourishment is relatively uncommon in North America, a diet high in processed foods and sugar can cause deficiencies in vital minerals, vitamins, and nutrients. The best way to ensure you are getting the vitamins and minerals your body needs is to focus on whole, unprocessed foods. This means foods in their most natural states. Whole foods contain the densest sources of micronutrients and have not been stripped of any health benefits through processing. Great whole food options include fruits, vegetables, whole grains, nuts, and seeds. Green smoothie with spirulina

3. Exercise Regularly

We all know exercise is essential for maintaining good health. Regular exercise improves mental health, helps you get better sleep, and of course, improves your cardiovascular health. When our bodies are functioning well, so is our immune system. Even moderate exercise has been shown to help boost immunity for the elderly and those living with certain chronic conditions. The recommended amount of exercise for most individuals is 150 minutes of moderate to vigorous exercise per week. Always talk to a health care professional before starting a new exercise program to decide what is best for you. 

4. Maintain a Healthy Weight

Interestingly, excess fat around the midsection has been shown to turn the body’s defense system against you, which can lead to disease. This is due to an off-balance immune system. Excess abdominal fat triggers the production of pro-inflammatory immune cells, which promotes inflammation in the body. Inflammation is a key part of the immune response and is damaging when it becomes chronic. Even more interesting, studies have shown that losing only 10 pounds could fix this immune system problem. 

5. Drink Alcohol Moderately

Excessive alcohol consumption has been associated with adverse immune-related health effects. Too much drinking has been linked to a greater likelihood of acute respiratory distress syndrome (ARDS), sepsis, alcoholic liver disease (ALD), cancer, and lower and less complete recovery from infections and physical trauma. Alcohol disrupts pathways in the immune response, which means the body cannot fight infections or repair from tissue injuries properly. middle woman sleep close her eyes smile sleep

6. Get Enough Sleep

Sleep quality and quantity are both incredibly important for maintaining mental and physical health. Proper sleep ensures your immune system is working properly. While you sleep, your brain signals your body to circulate the hormones and proteins that keep your immune system strong. Without proper sleep, your body does not have the time to sufficiently bolster your immune system, putting you at greater risk for illness.

7. Wash Your Hands Regularly

We all know that we should wash our hands, but are we doing it enough? Washing your hands properly is arguably the best way to prevent the spread of germs that lead to infections. All sorts of infectious diseases can be prevented through hand washing, such as Salmonella and influenza. You should wash your hands after using the toilet, before and after preparing food, between handling raw and cooked food, before eating, after using a tissue, before and after attending to other sick people, after smoking, after touching garbage or working in the garden, and after touching animals. Wash your hands for at least 20 seconds and always make sure to dry your hands thoroughly. 

8. Manage Stress

Everyone handles stress differently. Some of us live relatively stress-free, while others are more sensitive to our environments and struggle with higher levels of stress. When you are overly stressed, your body’s resources don’t have the same amount of energy to fight infections. Intentional breathwork and practices such as yoga have been shown to possibly strengthen the immune response. Learning how to manage your stress is essential for a healthy life and a strong immune system. Woman doing yoga in nature.

As you can see, there are many ways to strengthen your immune system. Even better, everything you do to help strengthen your immune system also improves your overall health. So, try implementing a few of these tips and notice how much better you feel!

Learn how to boost your immune system safely and naturally with our 14 Day Quick Start program here.

 

14-Day Immune Health