Shot of sporty young woman eating salad and drinking fruit juice in the kitchen at home.

How to keep your immune system healthy?

Your immune system protects you against disease and illness. The complex system includes skin cells, blood and bone marrow, and tissues and organs. They protect your body from potentially harmful pathogens like viruses and bacteria when working properly. They also limit the damage caused by non-infectious agents such as sunburn and cancer.

The immune program is like an orchestra. You want all musicians and instruments to perform at their best for the best performance. One musician doesn’t need to play at twice the speed of another or for one instrument to produce sounds at twice the volume. Every part should perform exactly as the score requires.

Your immune system is no different. Every component of your immune system must work according to plan to protect you from any harm. You can make sure this happens by practising the good habits your immune system uses every day.

Get Physical Activity Every day

There is some evidence to suggest that intense or prolonged exercise can suppress your immune system and make you more vulnerable to infection and illness in the hours following. However, the Frontiers in Immunology review found other evidence to support this conclusion. There is also a lot of epidemiological evidence, which is research that follows human behavior and outcomes. It shows that people who are more active tend to have lower rates of both chronic and acute illnesses like infections. According to a 2018 report, studies that looked at the effects of exercise on cells suggest that physical activity can increase your immune system’s ability to detect and treat infections.

Keep hydrated and eat nutritious foods

Lin says that the nutrients you get from food, especially plant-based food like fruits and vegetables, are crucial to maintaining a healthy immune system. Lin adds that many plant-based foods have antiviral, antimicrobial and other properties which aid in fighting infection.

According to a June 2017 review in the International Journal of Molecular Sciences, spices such as clove, thyme and cinnamon can reduce the growth of food spoiling bacteria Bacillus subtilis or Pseudomonas flavus, harmful fungi such Aspergillus flavus and antibiotic-resistant microorganisms such as Staphylococcus aureus.

You can get plenty of restorative sleep

Lin says that your body regenerates and heals while you rest . This is why it is so important to get enough sleep for an immune system healthy response.

According to a review published by Pflugers Archiv European Journal of Physiology , “Getting enough rest may strengthen your body’s natural immunity.”

If you don’t get enough sleep, your immune system may not be able to do the same. This can make it more vulnerable to being attacked by harmful invaders, and increase your risk of getting sick. A study published in the July-August 2017 issue found that even though they had been vaccinated, young adults with sleep disorders were more likely to get the flu than healthy adults without sleep problems.

Maintain a healthy mental balance

A review published in Current Opinion in Psychology’s October 2015 issue shows that long-term stress can lead to elevated levels of the steroid hormone Cortisol. Cortisol is a hormone that your body uses to cope with stress. However, when cortisol levels are always high, it blocks the immune system’s ability to kick into gear and protect the body from potential germ threats like bacteria and viruses.

Keep up-to-date on vaccinations

Regular vaccinations are a great way to support your immune system. They strengthen your body’s natural defenses against harmful bacteria and viruses.

It can take up to 10 to 14 days for your immune system to prepare and launch an attack against these invaders without a vaccine. “And unfortunately, it depends on how much exposure you have and whether your immune system is weakening or strong, so the 14-day period can be very long. Your immune system will take care of bringing you back to health if you become sick.

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