How to increase your immune level? The coronavirus pandemic has turned the world’s attention to the immune system, the body’s defense force against disease-causing bacteria, viruses and other organisms that we touch, ingest and inhale every day.
The immune system is the first line of defense of our body against an alien microorganism entering the body. Stronger your immune system, lesser would be the chance of you falling ill.
How to increase your immune level?
The COVID-19 pandemic has exerted a heavy toll worldwide. With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system.
Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens.
There are no special diets, or particular foods, no immunity silver bullets, that will directly boost your immune system.
Your immune system is the key to good health, and the more you can do to protect it and kick it up a few notches when it’s down the better.
How to increase your immunity level during the COVID-19?
All you need is to give your immune system some extra attention. A few lifestyle changes and new habits can naturally keep your immune system strong and healthy.
Also you should remember it always that to enhance your immune system not only a healthy diet or physical exercise is sufficient, along with your way of thinking matters a lot.
How to increase your immune level?
# Exercise regularly
Physical activity can give your immune system a great boost in a myriad of ways. Those who regularly engage in this type of exercise have fewer illnesses and less systemic inflammation.
Regular exercise increases your body’s production of antibodies and T-cells, causing them to circulate more rapidly.
In addition, it helps expel toxins from your body, which can energize your cells and metabolism, also protect the immune system from the effects of aging.
Regular exercise also lowers your body’s stress hormones including adrenaline and cortisol which gives your immune system added strength.
To obtain maximum benefits, try to be moderately physically active for at least 30 minutes on most days of the week.
Even sweating is good for immune health. When you sweat, your body reacts much like it does when you have a fever. By raising your body temperature, you are helping your body kill pathogens.
As per the study, exercising at least 5 days/week reduced the risk of getting an upper respiratory infection by nearly 50% compared with being sedentary.
Walking is one of the simplest ways to exercise. If you’re not excited about walking, try yoga, swimming, cycling, or golf.
# Try not to be Stressed
How to increase your immune level? Chronic stress depresses the immune system and increases the risk of several types of illnesses.
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. It raises the level of hormones called catecholamines.
Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body.
Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens.
Being stressed out leads to increased levels of suppressor T cells, which suppress the immune system. Stress leads to the release of histamine, a molecule involved in allergies.
To keep your stress in check, incorporate a relaxing practice like meditation, yoga, or deep breathing into your daily routine.
# Be a Positive Thinker
Researchers have found that your mind can have a powerful effect on your body. Immunity is one area where your thoughts and attitudes can have a particularly powerful influence.
A number of health benefits associated with optimism, including a reduced risk of death from cardiovascular problems, less depression, and an increased lifespan.
A person who focuses on positive information over negative information may be better able to cope with stressful situations, may take a more positive long-term outlook on life, and may maintain positive social interactions, thus reaping the immune benefits.
# Eat a Balanced Diet
Try to eat a wide variety of foods, seeds and nuts and aim to eat fruit and vegetables from every color of the rainbow.
Unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients, including the healthy antioxidants found in fruits and vegetables.
A diet rich in antioxidants has been linked to a host of health-promoting, disease-fighting activities in the body, like Vitamin A, B6, C, D and E as well as the “sunshine” vitamin, and the mineral selenium can help increase the strength of the immune system.
Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes
Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus
Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams
Selenium: Mushrooms, salmon and haddock.
Vitamin B6: Chickpeas, Avocados, Yellowfin tuna, Brown rice, Carrots, Fish, Fortified cereal, Hazelnuts, Milk, Potato, Seeds, Soybeans, Spinach and Whole grain.
Drinking plenty of water helps cells operate efficiently and allows your body to process food and eliminate waste.
# Get enough Sleep
Getting the right amount of quality sleep can help your natural infection resistance, too.
Without it, your immune system won’t have the strength it needs to fight off illness. For most adults, that means 7 to 9 hours of uninterrupted slumber.
Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines.
To get better shut-eye, you need to stick to a regular bedtime schedule, stay active during the day, skip caffeine and booze near bedtime.
# Say Goodbye to Addiction
Long-term struggles with alcohol or drugs can lead to considerable damage to many systems in the body, especially the immune system.
How to increase your immune level? Some of the addictive substances that can damage the immune system and lead to infectious diseases like
Alcohol: Decreased liver and pancreas functioning can lead to immune system problems. Chronic alcohol abuse and pneumonia are linked and cause the body to become more susceptible to other infections.
Cocaine: Snorting cocaine damages mucous membranes in the nose, throat, and lungs, which in turn can lead to upper respiratory infections or a susceptibility to these conditions.
Marijuana: Smoking marijuana reduces the body’s ability to resist infections from viruses, bacteria, fungi, and protozoa. It can also increase the risk of developing cancer.
Nicotine: Smoking crack cocaine and cigarettes can lead to upper respiratory problems also damages the lungs and can reduce the immune system’s response to lung infections like bronchitis or pneumonia.
Opioids: This class of drugs includes heroin, morphine, fentanyl, opium, and prescription painkillers.
Injecting drugs into the veins increases the risk of viral infections like HIV and hepatitis B or C (due to sharing needles) and bacterial or fungal infections. This is especially dangerous in people whose immune systems are already compromised.
During recovery from all these addictions, you should eat a diet that will balance the levels of serotonin, a hormone that helps with relaxation in the brain.
Mind it supportive structures and services must be part of the recovery diet.
Talk to a dietitian for advice on nutrients, how to manage symptoms such as constipation and diarrhea, and for low-cost eating tip.
# Switch off the Screen
The effects of screen time on health which can include harm to the endocrinal, cardiovascular and neurological systems, as well as lead to difficulties with vision and posture.
Excessive internet use damages the immune system. Study found internet addicts were 30% more likely to get flu than others.
As per the research study people who surf the internet for longer, they found, are far more susceptible to catching the flu than those that limit their time online.
Depression, sleep deprivation, and loneliness are the symptoms impacted on high levels of internet users, suffered stress when they were disconnected from the web.
The harm of radiation emitted by electronics and wireless communications devices. It is wise to take precautions by initiating breaks, by minimizing the use of cellphone/WiFi devices close to the body, by distancing WiFi modems from users, and by sufficiently ventilating the room in which a WiFi device is situated.
Children should be encouraged to engage in alternative activities such as sports or creative activities (e.g., problem-solving games, logic games) to develop additional skills. Parents playing with children is highly recommended, as is reading books to them.
It does not seem to matter what you use it for, if you use it too much, you are more susceptible to illness.
However, the mechanisms responsible for you getting ill may differ, depending on how you use the net.
# Maintain a healthy weight
Researchers reveal that the immune system could be responsible for as much as 40% of our body’s ability to regulate weight.
A very common immune cell, called the invariant natural killer T cell (iNKT cell), plays a key role in setting off a complex chain of events that regulate and enhance weight loss.
People who are obese often have sluggish immune systems and a lower amount of these iNKT cells. If you are affected by obesity, decrease your calories to help facilitate weight-loss.
Deficiencies could very well occur in any individual who eats poorly, no matter their weight.
White adipose tissue (WAT) is usually found in higher levels in people who are affected by obesity.
When the body has excess WAT, chronic inflammation makes it harder for the body to fight off infections.
Obesity itself (diet or genetic induced) decreases immunity leading to increased risk of bacterial and viral infection as well as decreased responsiveness to some vaccinations.
Eating healthier and incorporating moderate exercise can help to increase your immune function.
# Try to be happy
When it comes to the immune system, many people assume that it’s all biological. While that may seem to be true, it’s not 100% accurate. you can actually boost your Immune System through happiness.
Happiness is associated with physical changes in the immune system. Being happier may also improve sleep habits and practices, which is important for concentration, productivity, exercise performance and maintaining a healthy weight.
Happiness may also reduce the risk of heart disease, by reducing blood pressure, including reducing the risk of frailty and stroke. Also reduce the perception of chronic pain conditions such as arthritis.
Being happy promotes a healthy lifestyle, it may even increase your life expectancy.
# Practice good hygiene
Wash your hands frequently with soap and disinfect them with hand sanitizers, wash for at least 20 seconds. Use an alcohol-based hand sanitizer that is at least 60% alcohol for times when you don’t have access to soap and water.
Maintain at least 1 meter (3 feet) distance from other people. Avoid touching eyes, nose and mouth. Do not shake hands.
Cover your mouth and nose with your bent elbow or tissue when you cough or sneeze if so, dispose of the used tissue immediately.
Also, to avoid touching products with your hands, favor using serving tongs and hygiene gloves.
Wash your clothes daily and make your home and surrounding clean.
‘To strengthen your immune system, self-care is vital!’
With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection.
Follow them and witness the change in your body’s strength to fight illness.