The idea of increasing your immunity is appealing, but doing so has proven difficult for various reasons. The immune system is, in fact, a system, not a single entity. It requires balance and harmony to function correctly. Researchers still don’t understand the complexities and interconnected of the immune response. For the time being, no scientifically proven direct links exist between lifestyle and improved immune function.
However, this does not mean that the effects of lifestyle on the immune system are not intriguing and should not be researched. The effects of diet, exercise, age, psychological stress, and other factors on immune response are studied in animals and humans. Meanwhile, general healthy-living strategies make sense because they are likely to be effective.
Immune-boosting habits and supplements
Your first line of defense should be to live a healthy lifestyle. Following general health guidelines is the most critical step to keeping your immune system functioning correctly naturally. When you protect your body from environmental assaults and supplement it with healthy-living strategies like these, every part of your body, including your immune system, performs better.
- You should not smoke.
- Consume plenty of fruits and vegetables.
- Regular exercise is essential.
- Keep a healthy weight.
- If you do consume alcohol, do so in moderation.
- Get enough sleep.
- Take precautions to avoid infection, such as washing your hands frequently and thoroughly cooking meats.
- Make an effort to reduce stress.
- Maintain up-to-date on all recommended vaccines. Vaccines prepare your immune system to fight infections before they occur.
- Boost your immunity healthily.
Many products on the market claim to improve or support immunity. However, the concept of boosting immunity makes little scientific sense. Increasing the number of cells in your body, whether immune cells or others, is not always good. Athletes who engage in “blood doping,” or pumping blood into their systems to increase the number of blood cells and improve performance, for example, are at risk of stroke.
Trying to boost immune system cells is especially difficult because the immune system contains so many different types of cells that respond to so many different microbes in so many different ways. What is known is that the body constantly produces immune cells. It certainly generates far more lymphocytes than it can use. The extra cells die naturally through a process known as apoptosis — some before they see any action, some after the battle is won. Nobody knows how many cells or what cell mix the immune system requires to function optimally.
Does aging affect the immune system
Your immune system becomes less effective as you age. The immune system may undergo the following changes:
- The immune system becomes less responsive. This increases your chances of becoming ill. Flu shots and other vaccines may not work as well or as long as expected.
- It is possible that an autoimmune disorder will develop. This is a disease in which the immune system attacks and damages or destroys healthy body tissues by mistake.
- Your body may take longer to heal. There are fewer immune cells in the body to heal the body.
- The immune system’s ability to detect and correct cell defects deteriorates as well. This can increase the risk of developing cancer.
To reduce the risks associated with immune system ageing:
- Obtain vaccines to protect against the flu, shingles, and pneumococcal infections, as well as any other vaccines recommended by your doctor.
- Exercise frequently. Exercise strengthens your immune system.
- Consume nutritious foods. Your immune system is strengthened by proper nutrition.
- Quit smoking as cigarette smoking depletes your immune system.
- Limit your alcohol consumption. Inquire with your provider about the amount of alcohol that is safe for you.
- Investigate safety precautions to avoid falls and injuries. Healing can be slowed by a weakened immune system.
How diet is playing an important role in building your immune system?
The immune system army marches on its stomach, just like any other fighting force. Healthy immune system warriors require consistent nutrition. Scientists have long recognised that poor and malnourished people are more vulnerable to infectious diseases. For example, researchers are unsure whether certain dietary factors, such as processed foods or a high simple sugar intake, will hurt immune function. There have been few studies on the effects of nutrition on the human immune system.
There is evidence that certain micronutrient deficiencies, such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E, alter immune responses in animals as measured in the test tube. However, the impact of these immune system changes on animal health is unclear, and the impact of similar deficiencies on the human immune response has yet to be determined.
If you suspect that your diet isn’t meeting all of your micronutrient needs — perhaps because you don’t like vegetables — taking a daily multivitamin and mineral supplement may provide additional health benefits in addition to any immune-boosting effects. Taking massive amounts of a single vitamin does not work. More is not always better.
Are herbs and supplements good to boost immunity?
When you walk into a store, you’ll see bottles of pills and herbal preparations that claim to “support immunity” or otherwise improve the health of your immune system. Although some preparations have been found to alter some immune function components, there is no evidence that they boost immunity to the point where you are better protected against infection and disease. Demonstrating whether a herb — or any substance, for that matter — can boost immunity is still a difficult task. Scientists don’t know, for example, whether a herb that appears to increase antibody levels in the blood is beneficial to overall immunity.
Does stress damages your immune function?
Modern medicine has realized the importance of the mind-body connection. Emotional stress has been linked to many ailments, including stomach upset, hives, and even heart disease. Scientists are actively investigating the link between stress and immune function despite the difficulties.
For one thing, it is difficult to define stress. What appears to be a stressful situation to one person may not be so to another. When people are exposed to stressful situations, it is difficult for them to quantify how much stress they feel, and it is difficult for scientists to determine whether a person’s subjective perception of the amount of stress is accurate.
Is it true that being cold weakens your immune system?
Every year we are well into winter, but contrary to popular belief, there is little scientific evidence that cold exposure directly depresses immune function and causes illness. What may be happening during the cold winter months is a decrease in vitamin D levels as a result of fewer daylight hours and less time spent outside. Infections are more common in people who have low vitamin D levels.
Cold weather also causes people to be less active, which reduces blood circulation. Increased circulation, such as that seen during exercise, may mobilize specialized immune cells. These cells are used to fight infection, but because we don’t move much, they don’t get to all parts of the body.
Is exercise beneficial or detrimental to immunity?
One of the pillars of healthy living is regular exercise. It boosts cardiovascular health, lowers blood pressure, aids in weight control, and protects against various diseases. Like a healthy diet, exercise can contribute to overall good health and thus a healthy immune system.
Exercise is critical for preventing chronic illnesses such as heart disease and high blood pressure, as well as maintaining a healthy weight. Exercise also helps to maintain a healthy immune system. It improves blood circulation, which allows your immune system to function more effectively.
What foods help the immune system?
A nutritious, well-balanced diet is essential for good health. The foods listed below may help to boost the immune system:
Blueberries
Blueberries contain anthocyanin, a flavonoid with antioxidant properties that can help boost a person’s immune system. People who ate foods high in flavonoids were found to be less likely to get an upper respiratory tract infection, or common cold, than those who did not.
Chocolate (dark)
Dark chocolate contains obromine, an antioxidant that may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals are molecules produced by the body when it digests food or comes into contact with pollutants.
Curcumin
Turmeric is a yellow spice widely used in cooking. It’s also in some alternative medicines. Turmeric consumption may improve a person’s immune response. This is because of the properties of curcumin, a compound found in turmeric.
Fatty fish
Omega-3 fatty acids are abundant in salmon, tuna, pilchards, and other oily fish. Long-term consumption of omega-3 fatty acids, according to a 2014 study, may lower the risk of rheumatoid arthritis (RA). RA is a chronic autoimmune disease that occurs when the immune system attacks a healthy part of the body by mistake.
Broccoli
Broccoli is an additional source of vitamin C. It also contains powerful antioxidants like sulforaphane. For these reasons, it is an excellent vegetable choice.
Sweet potatoes
Sweet potatoes are high in beta carotene, an antioxidant that gives the potatoes their orange skin colour. Vitamin A is found in beta carotene. It promotes skin health and may even offer some protection against skin damage caused by ultraviolet (UV) rays.
Spinach
Spinach may strengthen the immune system because it contains many essential nutrients and antioxidants, such as flavonoids and carotenoids.
Vitamins C and E
Vitamins C and E can aid in immune system support. Flavonoids may also help to prevent the common cold in otherwise healthy people, according to research.
Ginger
Ginger is used in a variety of dishes.
Ginger is used in a variety of dishes and desserts, as well as teas. Ginger has anti-inflammatory and antioxidative properties, according to a review, and is likely to provide health benefits. More research is needed to confirm whether it can effectively prevent illness.
Garlic
Garlic is a popular home remedy for colds and other illnesses. One study investigated whether taking garlic supplements containing allicin reduced the risk of catching a cold. Participants in the placebo group had more than twice the number of colds as those in the garlic supplement group. However, the researchers concluded that additional research is required to determine whether garlic can help prevent colds.
Green tea
Because green tea contains very little caffeine, it can be used as an alternative to black tea or coffee. It may also help to strengthen the immune system. Green tea, like blueberries, contains flavonoids, which may reduce the risk of catching a cold.
Kefir
Kefir is a fermented beverage that contains live cultures of beneficial bacteria. According to preliminary research, drinking kefir may boost the immune system. According to a 2017 review, various studies have shown that drinking kefir on a regular basis can help with:
- battling bacteria
- increasing antioxidant activity while reducing inflammation
- The majority of the research supporting this was conducted on animals or in laboratories. More research is needed to understand how kefir can help prevent disease in humans.
Seeds of sunflower
Sunflower seeds are a delicious addition to salads and breakfast bowls. They are high in vitamin E, an antioxidant. Vitamin E, like other antioxidants, improves immune function. It accomplishes this by combating free radicals, which can cause cell damage.
Almonds
Almonds are a good source of vitamin E. Manganese, magnesium, and fibre are also present. A small handful of almonds, or a quarter of a cup, is a nutritious snack that may help the immune system.
Kiwifruit or oranges (kiwis)
Oranges and kiwis are high in vitamin C, which is the vitamin that many people turn to when they feel a cold coming on.
Final words
A healthy lifestyle is your single best option for maintaining a strong immune system. When you fuel your body with healthy foods, a positive environment, and little stress, every part of your body performs better. When you have a common cold, flu, or other cold-weather illness, your immune system is your first line of defense. Your immune system aids in healing and keeping you healthy. To function properly, your immune system requires nutritious foods, regular exercise, and a low level of stress.