Immunity is something that everyone wants to boost and make themselves disease-free. It helps people fight against microorganisms that lead to health issues or diseases. Now, when the entire world is facing the challenge of coronavirus, it becomes more vital to have a robust immune system.
This blog contains some information that can help your boost and maintain your immune system. Please be here to learn all about immunity and how to boost it.
What is the immune system?
The immune system is a complex network of proteins and cells that defends your body against infectious microorganisms. best Ways to Strengthen Your Immune System power or how well it acts against infections is known as immunity.
Also, the immune system keeps a record of every microbe it has never defeated so it can recognize and destroy the germ quickly. Abnormalities of the immune system or a weak immunity can lead to allergic diseases, autoimmune disorders, and other complications.
Parts of the immune system may include;
- antibodies, white blood cells (WBC), antibodies, spleen, thymus,
- the complement system, lymphatic system, bone marrow, thymus, etc.
How to boost your immune system?
If you want to boost your immunity, you may wonder how to grow your immunity system. While bolstering your immunity is quicker said than done, many lifestyle and dietary changes may strengthen your body's defenses and help you fight harmful pathogens.
Immune Boosting Strategies
Healthy living strategies that can boost your immune system include;
- Eating a healthy and balanced diet: Healthy foods are necessary for a sound immune system or strengthening immunity. You must put nutritious foods on your plate. They will enhance your power to fight diseases and be safe even during the covid situations.
- Exercising regularly: Professionals recommend at least 150 minutes of moderate exercise per week. Practices make your body more fit and able to defeat the disease-leading bacteria.
- Getting quality sleep: Set a schedule and routine for bedtime and implement good sleep hygiene. You must sleep at least 7 to 8 hours daily and try to avoid sleeping during the day.
- Reduced stress: Stress can worsen both your mental and physical health and damage immunity. You should avoid taking as much pressure as possible, and when uncontrollable, you must visit a doctor. You may also take the help of meditation and other techniques to stay away from stress.
- Avoid alcohol: Alcohol is never good for your health, even if it provides short-term relief from emotional conditions. Alcohol can affect chemicals in your brain and lead to emotional conditions like insomnia. This can negatively affect your health and decrease your immunity power.
- Quitting smoking: Smoking is dangerous and can also cause a decrease in immunity.
In addition to the above-given lifestyle and behavioral changes, professionals recommend using the following supplements in order to support your immune system.
- Vitamin C: It may help prevent bacterial, viral, and other infections by shortening the duration of colds and acting as an antihistamine and anti-inflammatory. This Vitamin is known as the best immunity booster for people of all ages.
- Vitamin A: This natural substance can help support the body's ability to fight infections, especially respiratory diseases. You must eat yellow fruits to get enough quantity of Vitamin A.
- Zinc: It also has some immunity-boosting properties, which can help you maintain your immunity against infections.
- Selenium: Selenium is the primary nutrient for immune function and is quickly obtained from foods like brazil nuts. It is also an antioxidant that improves the body's defenses against viruses, bacteria, and cancer cells.
- Garlic: Garlic and garlic supplements may reduce the severity of upper viral respiratory diseases and function in managing viral infections of the common cold.
- Probiotics: They contain "good bacteria" that support health and influence the function and regulation of the immune system. Probiotics also can decrease the respiratory infection rate, especially in children.
Vitamin and mineral sources
Vitamin A: Yellow fruits and oranges and vegetables like carrots, sweet potatoes, and apricots are the best sources of Vitamin A. Also, dark leafy greens like spinach and kale and fortified milk can provide you with a better amount of Vitamin A.
Vitamin C: Citrus fruits like grapefruits, oranges, and tangerines contain a good amount of Vitamin C. In addition, strawberries, vegetables, papaya, broccoli, and Brussel sprouts are also rich in Vitamin C.
Vitamin B 6: Fish (salmon and tuna), meat (chicken, pork, and turkey), dairy products, garbanzo beans, pinto, avocados, and grains are good Vitamin B 6.
Vitamin D: Fish (salmon, sardines, herrings), egg yolks, fortified orange juice, fortified whole-grain cereals, and dairy products can give you enough Vitamin D. Though sunlight is the ultimate source of this Vitamin.
Zinc: Meat (lamb and beef), shellfish (shrimp, oysters, lobster, and crab), nuts, seeds, and dairy products have a good amount of zinc.
Iron: Fortified breakfast cereals, meat, soybeans, white beans, spinach, lentils, dark chocolate, and tofu can give you enough body iron.
Hydration is necessary
In order to boost your immune system and stay away from infections, you must be hydrated all the time. Hydration supports essential functions in your body and helps eliminate waste/unwanted products. It is recommended that you drink at least 8 to 10 glasses of water per day.
Hygiene is vital for immunity and staying away from infections. Professionals believe that most infectious diseases occur due to a lack of hygiene. So always be hygienic and use a face mask in places where the infection has spread.
The bottom line
These are the best techniques and foods that can help you boost your immunity. By implementing the strategies and eating the supplements, you can achieve a sound immunity system. However, developing a good immunity never means you are entirely safe from infections. Yet, it would help if you worked on your hygiene and took security measures.
In order to avoid the coved infection, you must take your vaccine doses and follow social distancing. We recommend you meet your health care provider if you have an inferior immunity system. That's enough for today; we will be back with another informative blog soon. For any queries regarding this blog, please feel free to comment below.