Human immune system consists of organs, cells, tissues, and proteins. Together, they fight against foreign particle or pathogens such as viruses, bacteria, and any other species that causes disease or infection. When our immune system receives a signal about the presence of a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them. Our immune system is like a survival kit for us. A person with strong immune system is said to be a healthy individual.
With the spread of COVID-19, there is a high possibility that anyone who has a strong immune system can fight this disease. People with weak immune system have least chances of survival. On the whole, our immune system does an extraordinary job of defending us against disease-causing pathogens. But sometimes it fails.
A pathogen invades successfully and makes us sick. Is it possible to interfere in this process and boost your immune system? Is it possible for us to do something to improve our defense against pathogens? Yes! You are the one sitting on the driving seat. You can play your part in improving your immune system. Changing your life style for the sake of making your immunity strong is the best option. Here are some lifestyle changes you need to make:
5 lifestyle Changes Will Strong your Immune System:
1. Maintain a healthy diet
Studies have shown that malnourished people and people from poverty stricken areas are more prone infectious diseases. Deficiencies of micronutrients such as iron, copper, zinc, folic acid and vitamins reduce immunity. You need to take vegetables and fruits to maintain a healthy diet. Increase intake of food products that are rich in protein (chicken, egg, almonds, and yoghurt), vitamin C (oranges, lemon, strawberries, spinach and broccoli), Vitamin B6 (chicken, tuna fish and chickpeas) and Vitamin E (nuts and seeds). Taking multivitamins and mineral supplements might also help in boosting your immunity. Avoid processed foods because they contain empty calories that do not provide your body with vitamins, nutrients, or fiber.
2. Stay hydrated
Staying hydrated also helps to improve your immune system. Water helps your body produce lymph, which carries white blood cells and other immune system cells. Try to keep yourself away from beverages that can make you dehydrated, like coffee. Try eating watermelon, cucumbers and celery as they are rich in water content.
3. Get adequate sleep
There is a direct link between sleep and a healthy immune system. Ideal sleep hours should be 7 to 9 hours. Taking adequate sleep improves the function of white blood cells so you will be protected against colds, flu and respiratory infections. Stay away from caffeine as it disturbs your sleeping hours.
4. Exercise regularly
Exercise is essential for a healthy body. It improves cardiovascular health, helps in lowering blood pressure, aids in maintaining good body weight, and protects against a variety of diseases. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by improving blood circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
5. Don’t stress
Do not stress at all. It induces some chemicals in your body that can affect your immune system, your digestive system, and nervous system, making you weak against diseases. Be positive and stay away from stress.
It is important to remember that the immune system is very complex. Eating a healthy, balanced diet is just one way to improve your immune health.
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by: Abeer Arshad