Many people experience great stress at the thought of becoming sick. Anxiety itself damages the nervous system, and people are desperately looking for ways to somehow calm down. Fortunately, there is at least one effective way to reduce the likelihood of getting sick: to strengthen the immune system.
A healthy, strong body itself is able to resist disease. But how to strengthen it?
Here are all the methods known to science:
1. Get Regular Moderate Exercise
Moderate physical activity strengthens the immune system, while excessive physical activity weakens it.
Regular exercise reduces the body’s inflammatory response. It promotes the removal of pathogens from the respiratory tract, and also stimulates blood circulation, which helps antibodies and white blood cells reach the most remote corners of the body.
In addition, exercise lowers levels of the stress hormone cortisol, which harms the immune system.
- Take 30 minutes to exercise every day, do yoga or Pilates.
- Don’t overwork yourself.
- Be outdoors whenever possible.
2. Watch your diet and maintain the intestinal microflora
The quality of food determines the level of health. Nutrition is directly related to immunity, since food provides the body with all the substances necessary for proper functioning.
It is also important to maintain a healthy intestinal microflora. This lowers cortisol levels and strengthens the intestinal walls, which act as a defense against disease.
Lack of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, and E weakens the immune system.
- Drink 2 glasses more water per day than you are used to.
- Eat 1 more fruit and vegetable per day than usual.
- Avoid fried foods, sugary foods, sugary drinks, and junk food.
- Eat nuts instead of chips and other unhealthy snacks.
3. Increase your vitamin D levels
Vitamin D levels can only be determined through a blood test, but it’s not hard to do. Unfortunately, vitamin D deficiency is quite common and usually has little to no symptoms.
Meanwhile, this leads to poor performance of the adaptive immune system. This is the part of the immune system that has memory and protects you from diseases that you have already had.
In addition, vitamin D deficiency enhances autoimmune function, which can cause autoimmune diseases.
- Spend 10-15 minutes a day in the sun with as much exposure as possible.
- Take off your sunglasses from time to time to let indirect sunlight into your eyes.
- Eat more fish, eggs and mushrooms.
- You can take vitamin D supplements after consulting your doctor.
4. Meditate, at least a little
Meditation leads to a reduction in inflammation. This is very useful, because inflammatory processes undermine the immune system.
Meditation increases the number of immune helper cells CD-4. They inform the body about the presence of pathogens.
- Meditate at least 5 minutes a day. Daily short meditations are more beneficial than long, but infrequent ones.
- Don’t complicate. Just take a comfortable position and immerse yourself in silence or turn on quiet background music.
5. Get enough sleep
Scientists say that for optimal health, you need 7-8 hours of sleep. Lack of sleep not only increases the risk of disease, but also slows down recovery.
During sleep, the body produces cytokines, proteins that fight inflammation.
In addition, sleep affects the intestinal microflora, which also affects the immune system.
- Never give up sleep. You deserve it.
- Follow the other tips in this article to help you sleep better.
6. Drink less alcohol
Alcohol disrupts the interaction of intestinal microflora with the immune system. As a result, fewer macrophages (cells that “eat” pathogens), T cells (antibodies), and beta cells (leukocytes that secrete cytokines) are produced.
In addition, alcohol destroys the intestinal barrier and even harms the functioning of immune cells in the lungs, which is especially dangerous against the backdrop of the COVID-19 pandemic.
- Just drink less alcoholic beverages. The more you drink, the weaker your immunity.
7. Quit smoking
Cigarette smoke suppresses the immune system, which is why smokers recover more slowly than non-smokers.
Smoking also reduces the amount of antioxidants (such as vitamin C) in the body. And, of course, it harms the respiratory system.
- Quit smoking, or at least smoke less.
8. Don’t panic!
You are born to be healthy. Health is the normal state of the body, not subject to bad habits.
Follow these tips and your health will improve. And you will feel more cheerful, confident and calm!