Table of Content:
- Take Probiotics
- Avoid Taking Processed Foods
- Appropriate Vitamin Levels in the Body
- Be active
- Cut the Stress
- Adequate Sleep
- Do not Smoke
- Maintain a Healthy Weight
- Improve Personal Hygiene (Homemade Sanitiser Recipe)
Natural Ways to Boost Immune System:
Boost Immune system naturally by improving the following health-related matters.
1- Improve Gut Health (Take Probiotics):
The gastrointestinal tract makes up a large part of the immune system. Up to 70% of immune cells are found in the gut wall. The lining of the intestine secretes antibodies and contains cells that destroy harmful bacterias. The human gut receives a lot of microorganisms by the food and the wall of gut provides barrier immunity that inhibits microorganisms to enter the body. Apart from providing immunity, gut houses more than a thousand species of bacterias. The gut’s microbiomes reside in the gastrointestinal tract provides essential health benefits particularly by regulating the immune system. Alteration of this gut’s microbiomes community can cause immune dysregulation leading to autoimmune disorders.
There are some proven ways that help in improving the gut’s health and boost immunity as well. Take probiotics daily. Probiotics are live bacterias and yeasts that are good for health especially for the digestive system. Probiotics are also known as good or helpful bacterias because they help to keep gut healthy by balancing the pathogenic bacterias in it. This helps the gut to maintain a healthy community of microorganisms that boosts the body’s immunity.
2- Avoid Taking Processed Foods:
A study published in the nutrition journal of WHO looked at the impact of processed foods on peoples’ immune systems. It’s found that a large number of calories in fast foods may lead to health problems such as increased inflammation, reduced control of infection, increased rates of cancer, and increased risks of allergic and autoimmune disease. So replace fast foods and heavily processed foods with natural foods in the diet.
3- Appropriate Vitamin Levels in the Body:
Vitamins are essential to life. These organic compounds usually acquire as a part of a balanced diet. Vitamins are vital in the proper functioning of the immune system. Immune cells are one of the most rapidly dividing cells of the body and they need a large number of vitamins to reproduce and function properly.
Vitamin D [Ergocalciferol (D2) and Cholecalciferol (D3)]:
Vitamin D is the most important vitamin related to the immune system. Peoples who suffer from chronic infections have a low level of vitamin D in the body. The recommended amount of taking vitamin D is 2000-5000 IU per day. One can get it by sunshine and eating foods containing vitamin D. Doctor can test the level of vitamin D in the body and determine the exact amount that one’s needs. Adding mushrooms in the diet not only gives immune-boosting vitamin D but also fillips white blood cell activities.
Vitamin A (Retinoic acid):
The biologically active form of vitamin A (retinoic acid) can have a profound effect on the immune system. Retinoic acid is being tested as a potential therapeutic treatment for certain autoimmune diseases. Food rich in vitamin A are eggs, milk, and green vegetables.
Vitamin E (Tocopherol):
Vitamin E is known for its antioxidant properties and has been shown to have anti-inflammatory properties in the immune system.
Try to take these vitamins by eating fruits and vegetables and if necessary by taking supplements. Add four to five servings of greens and fruits in the diet per day for optimal health.
4- Be active:
Physical activities stimulate the immune system and strengthen infection defense. Exercise has anti-inflammatory effects that mean moderate exercise stimulates the immune system above sedentary levels. It reduces a certain type of protein level that indicates a reduction in inflammation and stress in the body. Exercise improves body blood circulation and improves the flow of lymphatic fluid. Lymphatic fluid travels through cells and tissue; removes bacterias, toxins, waste products, and even cancer cells. Do some sort of cardio exercise 5 times a week at least 20-40 minutes per day, however, continues vigorous work out leads to weakening the immune system and makes more prone to flu and infections so do it sensibly.
5- Cut the Stress:
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T cells (a specific type of white cells to reproduce and receive signals from the body). Cortisol also reduces antibody secretion of IGA that lines the gut and respiratory tract and is the first line against pathogens. Stress can also have an indirect effect on the immune system. Check the post, ‘7 Mental Health Tips That are Approved by Therapists’ to know how to reduce anxiety and stress.
Meditation for 15-20 minutes a day at least 3-4 days per week helps in reducing stress. It sets the mind in the right direction first thing in the morning and makes one more tolerant towards stresses that come in the way throughout the day. Breaking down of chromosomes can lead to cancer and premature ageing. Meditation reduces cortisol level and research shows that it helps to prevent the break down of chromosomes.
7- Adequate Sleep:
When it comes to immunity, sleep plays a very important role. While sleeping 7-9 hours a day won’t prevent someone from getting sick also skipping on it could adversely affect the immune system leaving one susceptible to viral and bacterial infections like flu and sore throat. Without sufficient sleep, the body starts making fewer cytokines (a type of protein that targets infections and inflammation for effective immune system response). Cytokines are released in much smaller quantities when someone is sleep deprived. In addition, infection-fighting antibodies in cells are reduced during the period when one doesn’t get enough sleep. Lack of sleep can adversely affect body immunity and the body needs sleep to fight with infections and diseases. Long term inadequate sleeping patterns can cause obesity, diabetes, and cardiovascular diseases. To know how much sleep one needs (with respect to age) and how to get a night of good sleep, check the post, ‘How to Get a Better Night’s Sleep?’.
8- Do not Smoke:
Smoking can result in a weaker body immune system. Those who smoke are less successful at fighting diseases. Smoking is known to compromise the balance of the immune system. Chemical compounds in the smoke are detrimental to health as it badly affects the body’s immunity and the maladies apparently worsened by smoking are gum diseases, rheumatoid arthritis, viral and bacterial infections. Check the post,‘Five Ways to Quit Smoking’.
9- Maintain a Healthy Weight:
Losing weight is a nice way to help the immune system. Excess weight around the abs can go round and turn body defense mechanism against healthy body cells and tissues. One can get useful tips on losing weight by following posts:
5 Foods to Eat to Lose Weight Fast
What is Intermittent Fasting? [Lose Weight Without Exercise]
7 Best Weight Loss Tips
10- Improve Personal Hygiene:
The best way to keep germs at bay is to practice good personal hygiene. One can do the following measures to improve self-hygiene:
- Wash hands with soap and water for at least 20 seconds before cooking food and after using the toilet.
- Always cover mouth and nose with a tissue when sneeze or cough. If tissue is not available then sneeze on the elbow rather on hands to avoid spreading bacterias.
- One can use hand sanitiser if he/she is in the risked category or has underlying medical conditions before going out to study, work, social gathering, or for shopping. For making homemade hand santiser simply mix quarter a cup of hydrogen peroxide with 2 tablespoons of aloe vera gel in a bottle. Shake well and use it when necessary.
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