How to improve self immune system
with simple daily habits
Do you know what we ignore the most….answer is
our health and in this Covid situation do you know what we have valued most…our
health. World is changing so we need to change our habits as well. Strong
immune is present demand and we need to know to improve it.
So here are some guideline which can be
adapted in routine to improve immunity.
So do no ignore health and adapt foe better
health.
1. Stay hydrated
Hydration
doesn’t necessarily protect you from germs and viruses, but preventing
dehydration is important to your overall health.
Dehydration
can cause headaches and hinder your physical performance, focus, mood,
digestion, and heart and kidney function. These complications can increase your
susceptibility to illness.
To
prevent dehydration, you should drink enough fluid daily to make your urine
pale yellow. Water is recommended because it’s free of calories, additives, and
sugar.
While
tea and juice are also hydrating, it’s best to limit your intake of fruit juice
and sweetened tea because of their high sugar contents.
As a
general guideline, you should drink when you’re thirsty and stop when you’re no
longer thirsty. You may need more fluids if you exercise intensely, work outside,
or live in a hot climate.
It’s
important to note that older adults begin to lose the urge to drink, as their
bodies do not signal thirst adequately. Older adults need to drink regularly
even if they do not feel thirsty.
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NOTE
Given
that dehydration can make you more susceptible to illness, be sure you’re
drinking plenty of water each day.
2. Eat more whole plant foods
Whole
plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in
nutrients and antioxidants that may give you an upper hand against harmful
pathogens.
The
antioxidants in these foods help decrease inflammation by combatting unstable
compounds called free radicals, which can cause inflammation when they build up
in your body in high levels.
Chronic
inflammation is linked to numerous health conditions, including heart disease,
Alzheimer’s, and certain cancers.
Meanwhile,
the fiber in plant foods feeds your gut microbiome, or the sysytem of healthy
bacteria in your gut. A robust gut microbiome can improve your immunity and
help keep harmful pathogens from entering your body via your digestive tract.
Furthermore,
fruits and vegetables are rich in nutrients like vitamin C, which may reduce the
duration of the common cold.
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NOTE
Several
whole plant foods contain antioxidants, fiber, and vitamin C, all of which may
lower your susceptibility to illness.
3. Eat more fermented foods or take a
probiotic supplement
Fermented
foods are rich in beneficial bacteria called probiotics, which populate your
digestive tract.
These
foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research
suggests that a flourishing network of gut bacteria can help your immune cells
differentiate between normal, healthy cells and harmful invader organisms.
In a
3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of
fermented milk daily had about 20% fewer childhood infectious diseases,
compared with a control group.
If
you don’t regularly eat fermented foods, probiotic supplements are another
option.
In a
28-day study in 152 people infected with rhinovirus, those who supplemented
with probiotic Bifidobacterium animalis had a stronger immune response and
lower levels of the virus in their nasal mucus than a control group.
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NOTE
Gut
health and immunity are deeply interconnected. Fermented foods and probiotics
may bolster your immune system by helping it identify and target harmful
pathogens.
4. Eat more healthy fats
Healthy
fats, like those found in olive oil and salmon, may boost your body’s immune
response to pathogens by decreasing inflammation.
Although
low-level inflammation is a normal response to stress or injury, chronic
inflammation can suppress your immune system.
Olive
oil, which is highly anti-inflammatory, is linked to a decreased risk of
chronic diseases like heart disease and type 2 diabetes. Plus, its
anti-inflammatory properties may help your body fight off harmful disease-causing
bacteria and viruses.
Omega-3
fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
END NOTE
Healthy
fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic
inflammation can suppress your immune system, these fats may naturally combat
illnesses.
5. Limit added sugars
Emerging
research suggests that added sugars and refined carbs may contribute
disproportionately to overweight and obesity.
Obesity
may likewise increase your risk of getting sick.
Curbing
your sugar intake can decrease inflammation and aid weight loss, thus reducing
your risk of chronic health conditions like type 2 diabetes and heart disease.
Given
that obesity, type 2 diabetes, and heart disease can all weaken your immune
system, limiting added sugars is an important part of an immune-boosting diet.
You
should strive to limit your sugar intake to less than 5% of your daily
calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a
2,000-calorie diet.
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NOTE
Added
sugars contribute significantly to obesity, type 2 diabetes, and heart disease,
all of which can suppress your immune system. Lowering your sugar intake may
decrease inflammation and your risk of these conditions.
6. Supplement wisely
It’s
easy to turn to supplements if you hear claims about their ability to treat or
prevent viral infections.
However,
these assertions are unfounded and untrue.
According
to the National Institutes of Health (NIH), there’s no evidence to support the
use of any supplement to prevent or treat viral infection.
However,
some studies indicate that the following supplements may strengthen your body’s
general immune response:
Vitamin
C. According to a review in over 11,000 people, taking 1,000–2,000 mg of
vitamin C per day reduced the duration of colds by 8% in adults and 14% in
children. Yet, supplementing did not prevent the cold to begin with.
Vitamin
D. Vitamin D deficiency may increase your chances of getting sick, so
supplementing may counteract this effect. Nonetheless, taking vitamin D when
you already have adequate levels doesn’t seem to provide extra benefits.
Zinc.
In a review in 575 people with the common cold, supplementing with more than 75
mg of zinc per day reduced the duration of the cold by 33%.
Elderberry.
One small review found that elderberry could reduce the symptoms of viral upper
respiratory infections, but more research is needed.
Echinacea.
A study found that those who took echinacea recovered from colds slightly more
quickly than those who received a placebo or no treatment, but the difference
was insignificant.
Garlic.
A found that supplementing with garlic
reduced the incidence of the common cold by about 30%. However, more research
is needed.
While
these supplements demonstrated potential in the studies mentioned above, that
doesn’t mean they’re effective against viruses.
Furthermore,
supplements are prone to mislabeling because they aren’t regulated by the Food
and Drug Administration (FDA).
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NOTE
Though
some supplements may fight viral infections, none have been proven to be
effective against viruses. If you decide to supplement, make sure to purchase
products that have been tested by a third party.
You
can make several lifestyle and dietary changes today to strengthen your immune
system.
These
include reducing your sugar intake, staying hydrated, working out regularly,
getting adequate sleep, and managing your stress levels.
7. Engage in moderate exercise
Although
prolonged intense exercise can suppress your immune system, moderate exercise
can give it a boost.
Studies
indicate that even a single session of moderate exercise can boost the
effectiveness of vaccines in people with compromised immune systems.
What’s
more, regular, moderate exercise may reduce inflammation and help your immune
cells regenerate regularly.
Examples
of moderate exercise include brisk walking, steady bicycling, jogging,
swimming, and light hiking. Most people should aim for at least 150 minutes of
moderate exercise per week.
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NOTE
Moderate
exercise can reduce inflammation and promote the healthy turnover of immune
cells. Jogging, biking, walking, swimming, and hiking are great options.
8. Manage your stress levels
Relieving
stress and anxiety is key to immune health.
Long-term
stress promotes inflammation, as well as imbalances in immune cell function.
In
particular, prolonged psychological stress can suppress the immune response in
children.
Activities
that may help you manage your stress include meditation, exercise, meditation, yoga, and other mindfulness practices. You may also benefit from seeing a
licensed counselor or therapist, whether virtually or in person.
END
NOTE
Lowering
your stress levels through meditation, yoga, exercise, and other practices can
help keep your immune system functioning properly.
9. Get enough sleep
Sleep
and immunity are closely tied.
In
fact, inadequate or poor quality sleep is linked to a higher susceptibility to
sickness.
In a
study in 164 healthy adults, those who slept fewer than 6 hours each night were
more likely to catch a cold than those who slept 6 hours or more each night.
Getting
adequate rest may strengthen your natural immunity. Also, you may sleep more
when sick to allow your immune system to better fight the illness.
Adults
should aim to get 7 or more hours of sleep each night, while teens need 8–10
hours and younger children and infants up to 14 hours.
If
you’re having trouble sleeping, try limiting screen time for an hour before
bed, as the blue light emitted from your phone, TV, and computer may disrupt
your circadian rhythm, or your body’s natural wake-sleep cycle.
Other
sleep hygiene tips include sleeping in a completely dark room or using a sleep
mask, going to bed at the same time every night, and exercising regularly.
END
NOTE
Inadequate
sleep may increase your risk of getting sick. Most adults should get at least 7
hours of sleep per night.
Prof. ULHAS CHAUDHARI
Associate Professor, SCHMTT, Pune
