8 Ways To Protect Your Immune System
Can you really boost and protect your immune system? The idea of boosting your immune system is appealing, but is it even possible to build up your immune system so that you rarely get sick? Dr. Suzanne Cassel, immunologist states : "You actually don't want your immune system to be stronger, you want it to be balanced."
Here is some ways you can make your immune system work for you ;
Get enough sleep. Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
Eat more whole plant foods. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.
Eat more healthy fats. Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
Eat more fermented foods or take a probiotic supplement. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Limit added sugars. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart.
Hydrate, hydrate, hydrate. Water plays many important roles in your body, including supporting your immune system.“Water is important because our blood and lymph, which have immune cells in them, need water in order to flow to circulate throughout our bodies,” says Dr. Lin. Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing what your daily water intake should be.
Reduce stress. Daily stress can overwork your immune system and drain your ability to stay healthy. Big and little daily stressors can constantly push your immune system. That’s why it’s important to take time for self-care. Make time each day to do things to "refill your tank." Self-care varies from person to person. It can include setting aside time to read, meditate, talk a walk, do a hobby or get a massage.
Engage in moderate exercise. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
