Healthy Habits for a Strong Immune System

Many supplements and foods claim to support immunity; however, the immune system is an intricate ecosystem which functions best when its elements come together harmoniously.

Staying healthy this holiday season requires strengthening your natural defenses against infection and illness, so use these helpful strategies to boost your immunity. To do this, follow these healthy habits that can keep your immune system performing at its best.

Eat a Balanced Diet

An anti-infective diet should include a wide selection of nutritious whole foods, such as colorful fruits and vegetables, lean proteins, healthy fats (like olive oil or avocado) and whole grains.

Eating a balanced diet is also key for maintaining proper vitamin and mineral consumption, essential for maintaining immune health. Vitamin A, C and E as well as omega-3 fatty acids, selenium zinc and vitamin D all play key roles in improving immunity.

Be sure to drink enough water, while limiting sugary drinks that can compromise your immune system. Water helps produce lymph, which carries white blood cells throughout your body, so be sure to replenish this daily. Furthermore, exercise regularly and get enough sleep so your body remains healthy – exercising can increase production of antibodies which strengthen the immune response1.1

Exercise Regularly

Prioritizing regular exercise, sleeping well and managing stress are all great strategies for strengthening immune health. Prioritizing these and other healthy practices can make an enormous difference in your ability to defend against coronavirus infections or others that might arise this season.

Include 150 minutes of moderate intensity activity each week such as walking, bicycling, jogging or an at-home workout into your schedule to stay active and boost immune function. Be careful not to push too hard – over-exertion could actually weaken your immunity making you more susceptible to infection.

Exercise helps strengthen the immune system by increasing blood flow to lymph nodes and decreasing oxidative stress levels, as well as by stimulating production of antibodies and cytokines (proteins that fight or promote inflammation). For optimal results when engaging in physical exercise it’s important to warm up and cool down properly with every workout session, and use appropriate technique.

Get a Good Night’s Sleep

Sleep truly is the best medicine. Studies show that getting enough quality restful slumber can bolster our immune systems. For instance, one research team exposed volunteers to rhinovirus (the cause of colds) and found those sleeping less than seven hours were four times as likely to become sick than those who regularly got eight hours’ worth.

Sleep can help the immune system remain strong by strengthening T cells – immune cells responsible for initiating immune reactions against viruses and bacteria that invade our systems – by secreting small proteins called cytokines that serve as messengers between different immune system cells.

Sleep allows the body to release key immune-supportive cytokines that aid immunity, making it vitally important to prioritize healthy sleeping habits by setting a consistent sleep schedule, forgoing electronic devices before bedtime and engaging in relaxation techniques before restful restful slumber.

Reduce Stress

Stress is an inevitable part of life, from temporary worries like taking an exam to caring for an ailing loved one, but too much stress can take its toll on our immune systems and compromise overall wellness. Luckily, there are ways you can decrease it!

Stressful situations force the body to divert energy away from immune functions in favor of other areas, leading cells to work harder than usual and produce more waste material and free radicals, leading to decreased immunity levels and ultimately leading to reduced immunity levels.

Make healthy habits a top priority: this includes eating a diet rich in fruits and vegetables, lean proteins, and whole grains; getting regular physical activity (for instance a 20-minute at-home workout or brisk walk several times each week); as well as getting enough sleep each night which allows your immune cells to repair themselves more efficiently and replenishes reserves that help your body remain immune-enhancing.

Leave a Reply

Your email address will not be published. Required fields are marked *