5 Lifestyle Changes to Strengthen Your Immune System

 

No matter how well you take care of your health, you are likely to fall sick every now or then. You can easily maintain your immune system’s defences against viruses, bacteria and other pathogens by simply balancing certain aspects of your health routine, including diet, exercising stress management and more.

Here are simple lifestyle changes to strengthen your body’s immune system:

1. Diet

You have to follow an antioxidant-rich diet for improving your immune system. A proper healthy diet is indeed a great immune booster, so choose well-balanced homemade meals over junk food containing saturated fats.

You need to start having a diet rich in healthy fats like omega-3 fatty acids found in flaxseeds, oily fish and krill oil. All these foods can help you improve your body’s production of certain compounds that strengthen your immunity.

You even need to drink abundant water to make your body cells operate efficiently while enabling your body to eliminate waste and process food. As an additional immunity booster, you need to add ginger (with anti-inflammatory properties) and garlic (that possesses bacteria-killing and virus-fighting properties) to your diet.

2. Exercise

You need to follow moderate-intensity exercises in your routine for their several benefits to the immune system. According to a 2019 study, moderate exercises can help your body defend against viruses and pathogens, as well as mobilize immune system cells.

People who regularly do exercises are likely to have less systemic inflammation and fewer illnesses. Regular exercises also help you protect your immune system from ageing effects.

However, regular intense exercises like running can weaken your immune system temporarily. You need to have proper hydration and nutrition with intense exercises to stay healthy.

3. Get Enough Sleep

You may not think that sleep is an active process. But there are so many important activities that happen in your system even while sleeping. For example, the essential infection-combating molecules are formed when you sleep.

According to studies, people who don’t get adequate sleep have more chances of getting sick when they are exposed to viruses causing cold or flu. To give your immune system a good chance to fight illness and infection, you need to get proper sleep every night. If you’re suffering from any sleep disorder, you need to get it treated to maintain a healthy immune system.

4. Minimize stress

In today’s fast-paced life, stress is a common issue among both employers and employees. Whether your stress has built over time or it comes on impulsively, it is essential to understand how it affects your overall health and the immune system.

During the stress period, especially the chronic stress that’s long-lasting and frequent, your system initiates the stress response. The stress response can further suppress your immune system. Meanwhile, it increases the risk of illness and infection in your body.

The level of stress is different for every individual, so it needs to be dealt with differently. Considering the impact it can have on your overall health, you need to identify stress. When you are familiar with the type of stress you have, you can try meditation, deep breathing or exercises to reduce it.

5. Take Probiotic

Probiotic, also known as “good bacteria,” are important for the healthy digestive process and the immune system. A study conducted on athletes has found out that natural Probiotic like kimchi and yoghurt and other Probiotic supplements can prevent the common cold and flu. 

Conclusion

Increasing your immunity doesn’t have to feel like a chore. It can be a relaxing, enjoyable and delicious way to boost your overall health. You must consult a doctor before you start making any major changes in your diet. A physician will recommend you healthy ways to strengthen your immune system.