How To Keep Body’s Immune System Strong?
A healthy lifestyle is the base of a strong immune system.
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You can avoid chronic diseases like diabetes, heart disease, and weight gain by following healthy habits.
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There is a lot of problem with cold and flu in the rainy season.
If changing season is the base then the adult is sick at least 2 times a year, and children might get sick 4 times a year.
Due to weather changes, you could have a fever, pain in the body, sneezes, cold, chill or sore throat are common problems.
- Neutrophils, a type of white blood cell help to protect your body from infections by killing germs, fungi, and bacteria. It saves you from viral infection.
So to maintain proper white blood cell count or you can say a strong immune system is very essential.
Instead of going to the doctor again and again, you can change your lifestyle and avoid these problems.
With some home remedies, you can treat yourself at home.
- Dr. Helen of the University Of Washington School of Public Health said that the air is dry and cold in winter, and the virus can easily spread in the air, so it is important to take care of the body’s immunity.
1. Exercise is necessary for the body at least 5 days a week
- If you exercise 5 days a week, then the chances of infection of the respiratory system are reduced by 43%.
Due to castration, the susceptibility to the disease is reduced. Immunity is bad.
- According to one study, people who don’t exercise for 5 or more days have a 43% lower risk of respiratory infections.
Do Yoga daily, Balasana and Uttasana should be done regularly.
The room has been modified for exuberance and tilted towards the future. Try to calm the body.
- For Balasana, bend forward, and balance your body. Take the hips and tail bone little behind and exhale by going down.
- For uttasana sit on the floor by bending your knees, stretch your arms and bend your upper body down towards the floor such that the stomach should be pressed over the thighs, and try to push the buttocks towards the navel.
2. Green vegetables
You can maintain a healthy immune system by eating green vegetables.
Eat fruits or vegetables three times a day. These are the most important sources of Flavonoids.
- They help to fight various bacteria, viruses, and toxins in the body. Flavonoids are found in every vegetable.
- Some examples of sources are blueberry, red-leaf cabbage, beetroot, strawberry, pears, and black grapes are a good source.
3. Get 6 to 8 hours of sleep
If you feel tired or find it difficult to work out, then the body should be given enough rest.
- If you don’t get enough sleep, you may feel sleepy due to body contractions, which can also lead to stress, which reduces the body’s response to contractions or infections.
If you are sleep deprived then the immune function will slow down. So, proper sleep of 6 to 8 hours is a must.
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4. Minimize stress
Studies reveal that chronic stress lead weakened immune system. In today’s busy life, one can ‘not avoid stress but one can manage it.
- Deep breathing and meditation are some effective ways of managing stress.
- Besides this, you should pre-plan your day and always be organized and systematic.
This habit will help you a lot to avoid situations creating stress, as cluttered, un-systematic routines are the basic reasons for stress.
5. Eat probiotics
- It is good for immunity to have fermented foods. Fermented foods like curd contain a lot of probiotic bacteria which keep your gut healthy and thus boost immunity.
6. Limit added sugars
- Sugar suppresses your immune system and increases the chances of obesity and diabetes. So limit sugar intake for a good immune system.
7. Wash hands frequently and properly
Before consuming food one should properly wash hands as hands are full of germs and bacteria that are harmful to our immunity.
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8. Be hydrated
- It does not boost your immunity but due to dehydration you can fall ill or can have headaches.
So, drink plenty of water each day to avoid illness.
9. Include immune-boosting nutrients in your diet
Protein, beta carotene, vitamin c, vitamin d, zinc, and probiotics must be included.
These are immune-boosting nutrients.
- Protein comes from animal and plant sources, beta carotene from a plant source like sweet potato, and broccoli, vitamin c from citrus fruits like tomatoes, vitamin d from fish, eggs, and zinc from nuts, tofu, or seafood.
10. Avoid alcohol and smoking
Excessive drinking and smoking harm the immune system.
It increases the vulnerability of pneumonia and liver disease.
- Research says that the body loses its ability to fight against infections if you indulge in excessive drinking and smoking.
Alcohol slows the immune response.
- The epithelial cells, T cells, and neutrophils cells in the GI tract are damaged by alcohol thus leading to the leakage of microbes in the bloodstream.
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What are the remedies for cold or flu?
If you often suffer from cold and flu, then it is the result of a weak immune system. Some home remedies are:
- For throat swelling
- Swelling in the throat makes it difficult to swallow food. A cup of hot tea or soup gives relief.
- Consuming turmeric along with ginger is also beneficial for sore throat.
- For cough
- Gargling with salt water is used to relieve cough and sore throat. It kills bacteria, viruses, or allergy-causing elements in the throat.
- Taking two teaspoons of honey at bedtime is just as effective at reducing night coughing in children as having cough syrup.
- However, children below 1 year should not be given honey.
- For blocked nose and congestion
- Herbal steam is a very good remedy for this. If a humidifier is installed in the house during cold weather, it is better to stop the transmission of the virus by 40 to 60%, if there was a very high risk of getting the disease, it would be less.
- Some humidifiers come with sensors that even tell you the humidity of the room.
Conclusion
Bodys immune system is judged on how is your immune defense towards infection.
By making changes in your lifestyle you can boost your immune system.
| Immune system health depends on healthy living which includes healthy weight and primary care like maintaining hygiene and eating healthy food. |
You can keep yourself safe from pathogens by maintaining a healthy routine and cleanliness.
- A Balanced diet and exercise are the base of a good immune system.
FAQs
What causes a weak immune system?
Poor nutrition, bad habits like excessive alcohol consumption or smoking, and a lazy routine are some of the prime reasons for a weak immune system. Infections like skin infections, colds, flu, etc are a result of a weak immune system.
What are the signs of a weak immune system?
Feeling tired and facing diseases like pneumonia, sinus, and skin infections frequently are some signs of a weak immune system.
At what age does your immune system weaken?
As we age our immune system weakens. This starts affecting at the age of 60 according to some research.
What happens if the immune system is high?
The weak immune system is bad so is the high immune system. It leads to autoimmune disorders. In this hyperactive immune system does not understand the difference between healthy cells and invaders or diseased cells and starts working against healthy cells of the body.
