The immune system is one of the most powerful systems in the body. It works tirelessly night and day to fight off foreign invaders and keep us feeling our best.
By learning how to take care of your immune system, you can assist it in carrying out these processes to ensure you stay healthy year-round.
Simple changes to your routine can go a long way in supporting the immune system. This article explains ten healthy habits you can develop to strengthen your immune system naturally.
IMMUNE SYSTEM BASICS
The immune system consists of organs, cells, and proteins that fight off foreign invaders. The following are some of the key players:
- White blood cells: These cells move through the blood and tissue, looking for foreign invaders like bacteria, viruses, parasites, and fungi. When they find them, they launch immune system attacks.
- Antibodies: Antibodies are blood proteins that help the body fight off microbes and the toxins they produce.
- Lymphatic system: This system includes lymph nodes, which trap microbes; lymph vessels, which carry the lymph fluid that contains white blood cells; and the white blood cells.
- Spleen: The spleen filters the blood to remove microbes and destroy old or damaged red blood cells.
- Bone marrow: This is a spongy tissue found in the bones; it produces red blood cells, white blood cells, and platelets, which help with blood clotting.
- Thymus: The thymus filters and monitors the blood content. It also produces a type of white blood cell called T-lymphocytes.
The immune system is also divided into two subsets: The innate or non-specific immune system and the adaptive or specific immune system.
The innate immune system acts as a general defense against germs and harmful substances. The adaptive immune system makes antibodies that fight specific germs with which the body has previously interacted.
HEALTHY HABITS TO BOOST IMMUNE HEALTH
Now that you understand the basics of how the immune system works, let’s get into some positive changes you can start making to your daily routine.
Here are ten habits that can have a significant impact on your immune system:
Habit 1. Diversify Your Diet
Healthy eating improves the immune system, and a critical part of healthy eating is diversifying your diet.
Eating a variety of foods -- primarily whole, unprocessed foods like fruits and vegetables -- will help you ensure you’re consuming a wide range of vitamins, minerals, and other nutrients. These vitamins and minerals all play different roles in supporting the immune system and keeping the body’s cells, tissues, and organs functioning correctly.
One of the easiest ways to diversify your diet is to aim to include a different fruit or vegetable in every meal or snack. When you’re grocery shopping, step off the beaten path and get curious about foods you’ve never tried before -- you might just discover a new favorite!
Habit 2. Get a Good Night's Sleep
Quality sleep is also vital to a healthy immune system. It supports both the innate and adaptive subsets.
When you go to sleep at night, certain parts of the immune system get to work. For example, the body increases its production of cytokines, which are associated with inflammation.
This inflammatory response helps the body recover from illness or injury. Even if you’re not hurt or sick, the inflammatory process can also strengthen the adaptive immune system, making it easier for you to recover in the future.
Some research also suggests that sleep can strengthen the immune system’s memory (similar to how it assists with other types of learning and memory consolidation). When the immune system’s components interact during sleep, it becomes more adept at recognizing and reacting to dangerous antigens in the future.
Habit 3. Stay Physically Active
Regular exercise benefits all aspects of the body, including the immune system. The following are some examples of how exercise can support immunity:
- Exercise flushes bacteria from the lungs and airways.
- Exercise changes antibodies and white blood cells, helping them to circulate more rapidly and detect illnesses earlier.
- Exercise briefly elevates body temperature, preventing bacteria from growing and helping the body fight infections.
- Exercise slows the release of stress hormones; lower levels of stress hormones may protect against illness.
All types of exercise are beneficial. However, a combination of cardiovascular exercise (walking, running, etc.) and strength training (lifting weights, bodyweight exercises, etc.) seems to be most effective.
Habit 4. Hydrate Often (with Water)
The body is approximately 60 percent water, so it makes sense that hydration is good for the immune system.
When you’re properly hydrated, you increase your body’s blood volume (blood plasma is 90 percent water), making it easier for the immune system to transport fluids, nutrients, and vital communication signals to the organs.
Proper hydration is also crucial for the lymph fluid (which consists mostly of water as well). Sufficient lymph fluid is needed to help the lymphatic system remove toxins, waste, and pathogens from the body, as well as transport white blood cells.
Habit 5. Limit Refined Sugars
Whole, unprocessed foods strengthen the immune system, whereas highly processed foods, especially those high in sugar, have the opposite effect.
Consuming refined sugar weakens your immune system temporarily and hinders the white blood cells’ ability to destroy bacteria, viruses, and other foreign invaders.
One study showed that it takes about 75 grams of sugar (approximately how much sugar is in a large soda) to dampen the immune system. It also takes about five hours for the immune system to recover.
Instead of foods high in refined sugar (candy, baked goods, etc.), satisfy your sweet tooth with fresh fruit, which is lower in sugar and provides vitamins, minerals, antioxidants, and fiber.
Habit 6. Incorporate Immunity Boosting Supplements
Incorporating certain supplements into your routine can also strengthen your immune system and help you recover faster if you feel a little under the weather.
The following are some of the most helpful supplements to use for a healthier immune system:
- Glutathione: Glutathione helps boost the immune system by supporting and regulating immune cells (including the white blood cells)
- Zinc: Zinc contributes to immune cell development and supports the thymus.
- Vitamin C: Vitamin C is an antioxidant that supports the immune cells and helps to minimize oxidative stress and cellular damage caused by free radicals.
- Vitamin D3: Research shows that vitamin D can help to slow cancer cell growth, control infections, and reduce chronic inflammation.
- B-Complex vitamins: Several B vitamins -- specifically B1, B2, B3, B5, B6, B9, and B12 -- contribute to a more robust immune and nervous system.
- Magnesium: Immune cells, particularly T-lymphocytes, require magnesium to function correctly. Magnesium also promotes sleep and relaxation, which further support the immune system.
- Lysine: Lysine is an amino acid (protein building block) that helps to produce immune cells.
Habit 7. Catch Some Rays
One of the most efficient ways to get vitamin D and experience its immune-boosting benefits (not to mention its mood-boosting and bone-strengthening properties) is through sun exposure.
When you’re exposed to direct sunlight, a compound in the skin called 7-dehydrocholesterol absorbs the sun’s UV B rays and converts them into vitamin D3.
Spending time in the sun each day (about 10-15 minutes) can help you naturally boost your vitamin D levels. If you live in a place that doesn’t get much sunlight, supplementing with vitamin D3 can help you make up the difference.
Habit 8. Wash Your Hands Regularly
Sometimes, the simplest habits make the biggest difference. Regularly washing your hands with soap and warm water -- especially before eating and after using the restroom -- will help you to reduce exposure to germs that could make you sick.
If you’ve been slacking on your hand-washing lately, recommit yourself to this vital habit.
Habit 9. Eat Prebiotic and Probiotic Foods
Gut health has been linked to a stronger immune system. This link comes from the fact that the majority of the immune system (about 70 percent) is located in the gut or digestive tract.
The immune cells in the gut regularly interact with the bacteria and fungi that also live there. By supporting your gut microbiome, you can contribute to a healthier immune system.
Focus on feeding the beneficial bacteria and fungi in your gut with prebiotic and probiotic foods. Examples include fermented foods like kimchi, sauerkraut, yogurt, and kombucha. You can also take probiotics supplements to give your gut and immune system an extra boost.
Habit 10. Manage Stress Levels
Chronic stress can weaken your body’s immune defenses by reducing the number of lymphocytes needed to fight viruses. The stress hormone cortisol also dampens the body’s natural anti-inflammatory responses and makes you more susceptible to infections.
Managing your stress levels with healthy habits like regular exercise and sufficient sleep can help to combat these harmful effects. Try adopting other stress-reducing habits as well, such as yoga, meditation, spending more time outdoors, or writing in a journal.
GIVE YOURSELF A NATURAL IMMUNITY BOOST TODAY
From eating more nutritious food to managing your stress, you can take numerous steps to strengthen your immune system. Start by implementing just one of the habits discussed above to begin developing healthy habits that make a big difference in your overall well-being.
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