The immune system is a complex network of organs, cells and proteins that defends the body against infection. During the Covid era, we all concentrated on building up our immune system to fight the disease. The immune system keeps a record of every germ (microbe) it has defeated so it can recognize and destroy the microbe quickly. There are factors that can weaken your immune system. On the flip side, there are things you can do to strengthen your immune system. Below you can check out 11 helpful tips to strengthen your immune system.
Relaxation
It has been said that some stress can be a good thing. This is a way to prepare your body to get ready for a challenge. If this lasts longer, then it could be bad news on the horizon. Studies show it can weaken your body’s defense system. Avoid it when you can. Make it a point to unwind and do things you enjoy.
Lots of Loving
Sex just doesn’t feel good, but it’s good for you too. One study found a link between a healthy immune system and how often you get busy. Those who made love more often had higher levels of a cold-fighting substance in their bodies.
Laughter
Have you ever heard the term laughter is great medicine. A giggle or two is good for you. Not only does it make you feel better, but there’s also no downside. One study found that after people laughed out loud at funny videos, their immune systems worked better. But we aren’t sure yet if that means less illness in the long run.
More Fruits and Vegetables
We all know that fruits and vegetables are good for you. Colorful fruits and vegetables are full of antioxidants. These nutrients guard against free radicals, molecules that can harm your cells. To get a wide range, go for oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.
Supplements and Herbs
We all have heard about Vitamin C being used to boost your immune system. Some other products can help your immune system, but we need more research to know for sure if they’re good for you. Because they can interact with other medicines, let your doctor know if you want to try them. They can help you decide which ones are safe for you.
Exercise
Exercise is great for you and makes you feel great when you do it a lot. Exercise is a simple way to rev up your defense system. It can also ease stress and make you less likely to get osteoporosis, heart disease, and certain types of cancer. You’ll get the most bang for your workout buck if you do about half an hour a day. It doesn’t have to be hard-core. Any type of movement can help ride a bike, walk, do yoga, swim, or even play golf.
Great Sleep
Since I’ve gotten older, the amount of sleep is linked to how you feel no doubt. Without it, your immune system won’t have the strength it needs to fight off illness. Most adults need about 7 to 9 hours of sleep a night. To get better shut eye, you need to stick to a regular bedtime schedule, stay active during the day, skip caffeine and booze near bedtime, keep the bedroom cool, and give yourself time to unwind at the end of the day. The lack of sleep can wear your body down tremendously.
Less Alcohol
We all have had a drink or two when out with family and friends. Alcohol plays a major role in how we socialize and celebrate. But too much can weaken your defenses and cause you to get sick more often. How much is too much? More than two drinks a day for men and more than one for women.
No More Smoking
Do your immune system a favor and give up smoking. If it takes you a couple of tries before you quit for good, hang in there! Ask your doctor for advice on how to make this major life change. Stay away from secondhand smoke, too.
Washing Your Hands
This is one that we all have heard about since Covid showed its face. Send those germs down the drain before your body ever must fight them off. Use soap and clean, running water. Wash for at least 20 seconds. If you don’t have access to soap and water, hand sanitizer can help (unless your skin is caked with dirt and grease). Just know that it won’t remove all the germs and other bad stuff. Choose one with at least 60% alcohol.
Get a Furry Friend
There’s a reason we call them “man’s best friend.” Dogs and other pets aren’t just good buddies. They also give us a reason to exercise and boost our health in other ways. Pet owners have lower blood pressure and cholesterol levels and healthier hearts. Dogs can help your child’s immune response and make him less likely to get allergies.
