5 Ways to Boost Your Body’s Natural Defenses
There are plenty of vitamins and pills that will promise to fight off a variety of illnesses and infections. Supporting a healthy immune system is much more than depending on packaged pills or vitamins.
In simpler words, our immune system is like a security system installed to protect us and respond to threats efficiently hence it should be nurtured and taken care of properly.
Below are 5 tips to develop a healthy immune system naturally.
- Get Plenty of Sleep
Researchers have long observed an association between sleep deprivation and adverse immune-related health effects. According to an Article Published By Nature Reviews Immunology, your body releases cytokines, proteins that help you sleep when you’ve been exposed to a virus, infection, or inflammation. These are protective proteins that fight infectious diseases and give you an upper hand against harmful pathogens hence, lack of sleep can lead to a decreased production of these proteins putting you at high risk of facing health problems.
2. Eat Plant-based Foods
Based On A Journal Of Immunology Research, diet plays an important role in immune homeostasis. Plant foods, such as fruits and vegetables are enriched in nutrients needed to fight pathogens in your body. Most vegetables contain antioxidants that fight the free radicals that build up in your body resulting in inflammation.
Moreover, plants that contain a good amount of fiber feed your gut microbiome which helps your immune system to fight harmful pathogens from entering your body.
3. Quit Smoking
Smoking disturbs the natural functioning and the equilibrium of the immune system which results in the immune system mistakenly attacking the body’s healthy tissues. Cigarettes contain more than 7000 chemical compounds that can worsen your existing health problems, such as rheumatoid arthritis, heart diseases, and cancer. In 2018, there were over 40,000 deaths reported in the UK due to heart disease.
4. Avoid Alcohol
Alcohol disturbs the immune pathways in paradoxical ways that impair the body’s ability to fight harmful pathogens against the body. Alcohol destroys the epidermal layer of the lungs and the cells within the airways which makes them work inefficiently. Also, it leads to the inability of removing mucus from the lungs, weakening lung function over time.
Moreover, there are helpful bacteria present in your body, especially the lungs to fight pathogens. However excessive drinking can make fewer of them available to work to fight off invaders.
5. Be Physically Active
Exercising can flush out the harmful bacteria out of your lungs reducing the chances of catching diseases. When you exercise, the rise in your body temperature prevents bacteria from growing. Moving your body gets the immune cells traveling through your body during the activity and staying there for up to 3 hours after the activity has been completed, allowing them to specify invaders and prevent you from getting sick.
Besides these basic tips, the immune system is something you can’t afford to compromise on. Help your immune system by taking care of yourself and following the tips to maintain a healthy lifestyle.
