7 Easiest Ways To Enhance Your Immune System

Chasing dreams, keeping up with commitments, and buzzing in the social media world – how often do we heed the needs of our body and mind? And, today, there are many ways to pretend to look and feel good. But nothing can keep us protected and beautiful in the way our immune system can. The body’s inbuilt security system can differentiate between internal cells, microbes from external particles, and germs.

Once detected as harmful elements, the immune response is to destroy them. And if the immune system does not function well, we fall sick. It is essential to know the elements of the immune system before looking for ways to enhance it.

The immune system components

Immunity is not only about generating a response to the antigens. It starts right from the external surfaces and includes the track that germs pass through. Human skin is the first line of defense against pathogens. Our tears, mucus, and saliva have antibacterial properties and stop the germs from penetrating further. The disease-fighting cells taking part in antibody production occur first in the bone marrow and then enter the bloodstream. These cells are white blood cells or leukocytes.

None of us prefer to fall sick often. Thus, a tip-top immunity system is essential for a healthy and happy life. We will look into ways of boosting the immune system. 

Exercise regularly

Exercise helps maintain a healthy weight and prevent obesity. It increases the oxygen intake and helps to keep the respiratory tract clean. Also, more oxygen implies increased energy right at the cellular level. The wear and tear activity takes place quickly, and the internal and external organs are in a healthy state. It implies one is more likely to have healthy shining skin and good hair. 

Exercising helps in the release of endorphins that reduce pain and make one feel happier. Thus, exercising is the way to be satisfied within and ensure the proper functioning of the body.

Eat a balanced diet

Today, the reason for half of the diseases is food habits and preferences. People do not have regular mealtimes and end up eating a lot of junk items. Planning a meal and fixing a time helps you to get rid of munching habits.

We get the energy to carry out the daily tasks from carbohydrates. Proteins contain amino acids that aid in the formation of immune cells. Vitamins and minerals directly affect the working of the immune system. Thus, it is essential to include more fruits and veggies in your diet. Take protein-rich food items such as lean meat, milk, pulses, and seafood.    

Maintain cleanliness and hygiene

The best way to prevent dangerous infections is to keep the surroundings clean and have good personal hygiene. Do not let dirt accumulate in the contact surfaces and dispose of decaying items regularly. Washing hands should be the first job after coming home. These measures reduce the risk of catching an infection and also reduce the pressure on the immune system.

Keep stress at bay

Long-term stress leads to increased release of the hormone cortisol. A high level of cortisol causes inflammation and blocks the immune response. You can follow stress reduction techniques like meditation, exercise, yoga, etc. It is advisable to pursue hobbies and enjoy the activities leisurely.  

Avoid smoking

Cigarette smoke consists of chemicals like carbon monoxide, nicotine, and nitrous oxides. These substances can inhibit the growth of immune cells such as T cells and B cells. Thus, smoking increases the chance of getting respiratory infections. 

Similarly, higher amounts of alcohol intake can hamper the immune system. The body mechanism engages more in detoxification caused by alcohol in the blood. It is essential to quit smoking to boost the immune system. One can go for therapy sessions, medications, and nicotine replacement products. Try to avoid alcohol too and if you drink, limit the quantity.

Maintain a sleep routine

It is necessary to have good quality sleep, especially at night. Sleep is the time when the body rejuvenates, and the wear and tear work takes place. As we sleep, the internal organs are active, and the body produces immune cells like cytokines and interleukins. Thus, without proper sleep, the efficiency of the immune system is bound to decrease. 

Moreover, sleep deprivation increases cortisol levels. It, in turn, can hamper the working of the immune system. Thus, it is essential to monitor the sleeping hours. Fixing the timing is necessary as it is easy to get distracted in the current digital era.

Practice food safety measures

At times, despite having nutritious food and regular exercising, one is prone to infections. The reason can be negligence of food safety measures.

It is essential to wash vegetables and fruits thoroughly. Wash the cutter board and knives thoroughly after chopping chicken, meat, and fish. Also, cook these items thoroughly. Do not refrigerate cooked food for long durations. Always check whether the food from the fridge is consumable or not. 

Final Thoughts

Our immune capacity is dependent on various factors such as diet, body weight, and happiness. The immune system can weaken due to age, irregular food habits, and stress. Having frequent bouts of cold, fever, and tummy troubles imply a weakened immune system. Keeping a watch on the body conditions is the first step towards enhancing immunity. It helps you fight diseases, which in turn leads to increased concentration levels and productivity.