Just what steps can be taken to strengthen one’s defense mechanisms? Your body’s immune system does an excellent job of warding off disease-causing bacteria.
Sometimes, though, it doesn’t work, and a pathogen can penetrate and sicken you successfully.
Is there anything that can be done to stop it from happening and give you a better immune system? But what if you changed your eating habits?
Do you need to supplement your diet with vitamins or herbs? Alter your behavior in different ways to boost your immune system.
It is essential to receive the recommended amount of sleep each night, which is seven to eight hours for the average adult. Sleep is important for your brain, heart, and immune system.
Dr. Schacther explains that lack of sleep leads to a decrease in natural killer cells and an increase in inflammatory cytokines, exacerbating conditions like rheumatoid arthritis and Crohn’s disease.
Look to change two factors that might negatively affect sleep: coffee use and GERD, or reflux, and practicing excellent sleep hygiene habits like keeping the room cold and dark and being regular with your sleep and wake hours.
First, if you drink decaf tea or coffee (which still contains some caffeine), only drink one cup of decaf coffee or two cups of decaf tea after 2 p.m.
If you suffer from acid reflux, it’s best to avoid consuming heavy meals late at night and alcoholic beverages, spicy foods, sodas, and caffeine. (Here’s more on what to eat and avoid if you’re prone to acid reflux, heartburn, or indigestion.)
You are what you eat, and by eating a diet rich in plant foods, you may boost your immune system by getting the vitamin B12, calcium, iron, zinc, and iodine it needs to function correctly.
According to Dr. Stuart Schachter, these nutrients are abundant in Mediterranean and DASH diets and a well-planned vegan diet. You don’t have to entirely change your diet (or become a vegan) as long as you get enough of the proper nutrients to maintain a healthy immune system.
Robert G. Lahita, MD, PhD, director of the Institute for Autoimmune and Rheumatic Disease at St. Joseph’s Health in Wayne, N.J., and author of Immunity Strong, suggests discussing the possibility of taking daily multivitamins with vitamins C, D, and E with your doctor if you are having trouble getting enough of these nutrients in your diet.
(Only take it in the morning; if you take it at night, it may prevent you from sleeping.)
You’re well aware of the need to maintain a regular fitness routine, and if you need any additional incentive to get up and get going, this is it.
Dr. Lahita claims that physical activity boosts the number of “killer T cells” in the body. Yes, a good workout will help your immune system in more ways than one.
Exercise of moderate intensity regularly has been demonstrated in specific flu vaccine tests to boost the vaccine’s effectiveness. However, there is a caveat: Overtraining isn’t the solution.
Dr. Schachter explains that those who exercise for longer than 90 minutes per day, three to four times per week, have suppressed immunological profiles.
Living means dealing with stress, so it’s essential to learn how to handle it. Take regular breaks from stress throughout the day.
“While studies show that life events like relationship problems, divorce, career problems, and job loss can depress levels of NK and T cells, thus lowering immunity, even routine daily stressors like deadlines, traffic jams, and long Starbucks lines can cause changes in immunity,”
Dr. Schachter says. He suggests pausing at least once daily to give your immune system a rest and regain homeostasis; this will help you deal with the inevitable stress that will come your way while also allowing you to develop healthier coping skills.
Whether reading, meditating, performing yoga, taking a stroll, or seeing friends for a chat, set aside 30 minutes daily to do something you enjoy.
Recognize your capabilities and limitations. Heavy drinking weakens the immune system.
A glass of wine three to five times a week has been associated with better resistance to infectious disease, so there’s no need to give it up entirely. In addition, he says, research has shown that those who abstain from alcohol have a weaker immunological profile than those who drink moderately.
The immune system can be weakened by excess weight and contribute to the development of chronic diseases.
Dr. Robert Schachter explains that research shows that those who are clinically obese (defined as having a body mass index of 25 or more) have decreased counts of lymphocytes and NK cells, which can harm immune function.
However, studies have shown that their immune systems strengthen when obese people lose weight.
Strong immunity is just one of the many benefits of giving up cigarettes.
According to Dr. Schachter, respiratory infections are more common in smokers. They tend to be more severe and stay longer in smokers because mucus builds up in the airways and offers bacteria a fantastic breeding ground to thrive.
