YOUR immune system’s role is to protect your body from disease and illness. Cells from your skin, blood, bone marrow, tissues, and organs make up the complex system that guards your body against potentially harmful pathogens and limits damage from non-infectious agents.
Your immune system must function properly in order for it to do its job of protecting your body from harm. The best approach to make sure that happens is to consistently engage in the healthy habits that your immune system depends on. Here are the top five.
Eat a healthy diet
The nutrients you acquire from food are critical for your immune system to function effectively. According to a review published in Nutrients in November 2017, vitamin C deficiency may increase the risk of infection. Because our bodies cannot make this essential, water-soluble vitamin on their own, we must obtain it through food. Protein is also important for immune system health. Protein contains amino acids that help build and maintain immune cells, therefore limiting your intake of this macronutrient may reduce your body’s ability to fight infections.
Keep stress under control
Long-term stress, according to a review published in the October 2015 issue of Current Opinion in Psychology, leads to chronically high levels of the steroid hormone cortisol.
During brief periods of stress, the body relies on hormones like cortisol. Cortisol has the beneficial effect of preventing the immune system from responding before the stressful event is over. When cortisol levels are consistently high, it prevents the immune system from kicking into gear and protecting the body against potential threats from germs such as viruses and bacteria.
Get plenty of good sleep
Because your body heals and regenerates as you sleep, getting enough sleep is essential for a healthy immune system. More specifically, sleep is a time when your body generates and distributes critical immune cells such as cytokines, T cells, and interleukin 12. When you do not get enough sleep, your immune system may not be able to do these tasks as well, making it less capable of defending your body against harmful invaders and increasing your chances of getting sick.
Exercise regularly
Regular physical activity reduces your chances of getting chronic diseases as well as viral and bacterial infections. Exercise is a great way to alleviate stress because it promotes the release of endorphins as well. People who are more active in general are likely to have less acute and chronic illnesses. Studies on how exercise impacts the body on a cellular level suggest that physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells.
Keep symptoms of chronic conditions under control
Chronic conditions such as asthma, heart disease, and diabetes can weaken the immune system and increase the risk of infection. When people with type 2 diabetes, for example, do not effectively manage their blood sugar, this might result in a chronic, low-grade inflammatory response that impairs the body’s defence system. Living with a chronic condition can be compared to driving a car with just three tyres, according to experts. If you become ill with a virus, your body will require extra work to recover. If you manage your chronic conditions effectively, you will have greater reserves to help your body fight infection. So make sure to keep up with any medications, doctor appointments, and good habits that help you manage your symptoms.
