How to boost your immune system?

Acting as our body's defense system, the immune system fights off different microorganisms trying to penetrate your body, as they need a host to survive. 

The ubiquitous germs, bacteria, and viruses always try to get the upper hand in hide-and-seek with the immune system. But unfortunately, gaining the upper hand leads to various bacterial and viral infections, like diarrhea, typhoid, coronavirus (Covid-19), etc. 

As foreign invaders access your bloodstream, your immune system gets activated and sends an army of probes and white blood cells to fight off the invaders. When these microbes are engaged, you feel it in the form of an immune response such as fever, shivering, or other reactions.

The operational capacity of each immune system component is essential to effective immune system response. Therefore, it becomes really important for all the parts to perform accordingly. 

With new diseases and infections spreading in our societies periodically, keeping our immune systems strong and healthy is indispensable. Read our article till the end to find out how to boost your immune system to avoid infectious diseases.

Maintain a healthy diet

First and foremost, a healthy diet is key to a healthy immune system. This means abiding by the food safety and hygiene rules and putting all the right ingredients, such as vegetables, fruits, legumes, whole grains, lean protein, and healthy fats, in your body, making it healthier. 

Maintaining a healthy diet fortifies your immune system with all the required minerals, vitamins, and essential fatty acids. 

This supplies your body with the fighting weaponry needed, ensuring you stay healthy and away from dangerous diseases, such as food poisoning and waterborne diseases. 

A healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:

• Vitamin B6 is found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin)
• Vitamin C is found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli, and spinach
• Vitamin E is found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach

Since experts believe that your body absorbs vitamins more efficiently from dietary sources rather than supplements, the best way to support your immune system is to eat a well-balanced diet. 

Getting plenty of sleep

While you may not think of sleep as an active process, many important things happen in your body when you are not awake. For instance, important infection-fighting molecules are created while you sleep.

While sleeping, a repair and healing system gets activated within your body. Specifically,

• The production of cytokines which are a type of protein aimed at targeting inflammation
• Distribution of T cells which are a type of white blood cell (WBC)
• Distribution of interleukin 12, which regulated natural killer-cell and T-cell responses

Several studies stated that sleep deprivation leads to a weakened immune system, making you more susceptible to common infections. 

To avoid all the atrocities of being sleep-deprived, ensure you sleep at least 7 hours at night.

Kicking out stress 

Whether it comes on quickly or builds over time, it's important to understand how stress affects your health, including its impact on your immune system.

During a period of stress, your body responds by initiating what's called a stress response. It's meant to help you handle the stressful situations coming your way. 

But, unfortunately, this response also suppresses your immune system — increasing your chance of infection or illness.

Whether deep breathing, meditation, prayer, exercise, cleaning the grimiest places, or taking showers regularly, you should also get familiar with healthy habits and activities that help you reduce stress.

Exercise periodically

Exercise is not only essential for preventing you from getting sick when the season changes, controlling your blood pressure, or keeping your weight in control. 

Timely exercise contributes to keeping your immune system healthy as it promotes good blood circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise helps stimulate your immune system. This means focusing on staying active and getting regular exercise is important.

Drink plenty of water

Water plays many important bodily roles, including boosting your immune system.

Lymph - a fluid in your circulatory system responsible for caring for infection-fighting immune cells is largely made up of water. 

Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system. To help support your immune system, be sure you're constantly replacing the water inside your body. 

FAQs

What are some common immune-strengthening activities? 

Some of the most common healthy living strategies for your immune system include

• Washing hands with antibacterial soap, liquid hand wash, and clean and running water as often as possible within a day. 
• Take a shower or bath daily and use an antibacterial body wash for ultimate germ protection and supercharge your immune system. 
• Do not smoke, as smoking is known to compromise the equilibrium, or balance, of the immune system.

What vitamins help the immune system?

Vitamins B6, C, and E are all known for their immune-boosting properties. You can get all these vitamins from a well-balanced diet. Some foods rich in these vitamins include eggs, bell peppers, spinach, and almonds.

How can I test my immune system?

You can test your immune system by taking a blood test. It can determine if you have typical infection-fighting protein (immunoglobulins) levels in your blood and measure the levels of blood cells and immune system cells.