Although sometimes it fails, your immune system does an excellent job of defending you from disease-causing microorganisms. Nevertheless, Diet, age, lifestyle, exercise and environmental factors also play important roles in the working of your immunity system. In other words, this means that it is very hard to avoid getting sick in an environment that is full of pollution as well as processed foods.
Moreover, a stressful lifestyle that leaves you little time for sleep can also affect the working of your immunity system. Also, there are some common inactive habits which can leave your immune system in a huge mess. Some of the destructive habits include sitting in front of a computer or a television at home
In this article, we have listed 5 simple tips that will greatly help you as well as your immunity.
How to make your Immune System Stronger?
Eat Fruits, vegetables and whole grains
Both Vitamin A and C help the immune system to function well. Fruits and vegetables are great sources of vitamin A and C. The nutrients that you obtain from whole fruits & vegetables are essential for preventing illness. Many vitamins are antioxidants that protect the cells from being damaged by toxins in the environment. However, this doesn’t mean that you should eat anything!
On the other hand, Whole grains are rich in vitamins, fiber, minerals as well as other phytochemicals. Whole grains contain several substances that are thought to lower cancer risk. The substances include fiber (both soluble and insoluble), phenols, antioxidants, as well as phytoestrogens. Therefore, ensure that you fill your plate with fresh whole grains and lean protein so as to keep your immune system in good shape
Get a Healthy Amount of Sleep
The only time that our body repairs itself and develops is when we sleep. When you are asleep your body builds up and also heals painful muscles. Therefore, the best way of preventing sickness is getting adequate amount of sleep.
However, sleeping excessively can cause you to be exhausted, and it can also affect your cardiac muscle (the heart). Therefore, getting just enough Sleep should be a top priority when you’re concerned with the strength of your immune system or when you want to relieve yourself from stress.
Being physically fit and exercising moderately greatly improves your blood circulation. This in turn allows the immune cells as well as other essential substances to move freely and conduct their functions perfectly. Also, working out helps in the release of feel-good chemicals which in turn help in proper sleep and it also arouses the lymphatic system so as to improve the blood level of leucocytes
Eat Healthy Fats
When it comes to the immune system, vitamin E is very essential. Your body requires an adequate amount of healthy fats in order to help you absorb fat-soluble nutrients, maintain good health as well as a healthy immune system. Therefore, it is essential that you should look for healthy fats in polyunsaturated and monounsaturated oils.
Some of the foods that contain healthy fats include olives, fatty fish, avocados, wheat germ oil, sunflower seeds as well as sunflower oil. Other excellent sources of vitamin E include safflower oil, almonds and hazelnuts.
Get some sunshine
Recent Studies have shown that individuals who have lower vitamin D levels have an increased risk of contracting diseases. Consequently, if it is possible for you to expose your skin for about fifteen minutes every day, you should do so as it will help your body to produce Vitamin D. Sunshine is very important to the immune system as it helps in the production of Vitamin D which in turn helps in the prevention of diseases and infections. Vitamin D helps to switch off T cells (dedicated immune cells) post-infection so that the immune system doesn’t continue fighting when there is nothing to fight.
Vitamin D can be obtained in fortified dairy products as well as fatty fish. Nonetheless, if getting out in sun is not possible then you might have to consider using Vitamin D supplements instead.
Generally, your immune does a great job of keeping you healthy. However, you also have to do your bit in order to keep it at its best. Boosting your immune does not have to be complicated, and if you begin now, you can be certain of an illness-free fall season. In short, by adhering to some basic essentials such as getting enough sleep, proper nutrition and having regular workouts can greatly help to improve your immune system.
Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.