7 Important Tips To Strengthen Your Immune System

Introduction

The environment we live in is inhabited with trillions of germs. We all are vulnerable to getting attacked with the deadly virus or bacteria, but if you noticed few of us remain healthy and do not get affected by the viruses like coronavirus for today’s time! Why is it so?

Well, that’s the immune system that is protecting us from the deadly infections coming from viruses and bacteria. The stronger your immune system the better fighter you become!!

Hence, your immune system plays an important role in preserving your right health. The immune machine is constantly operating to defend the body from contamination, damage, and disease. White blood cells are the cells of the immune device. There are a total of 6 forms of WBC’s that journey via the body inside lymph vessels, which are in near touch with the bloodstream.

Adequate sleep is most important in strengthening immune system During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines.

Dr. M.G. Kartheeka, MBBS, MD

Immunity Can’t be Built in a Single Day!

A healthy and balanced diet is needed for the right function of every part of our organism, including the immune system. A multivitamin supplement taken every day can help to fill the nutritional gaps in your diet and boost your immune functions to prevent getting sick and keep yourself healthy all year round.

Let’s understand few important tips to help shield our immune system:

1. Keep A Check On Your Antioxidant Intake:

It’s a simple thumb rule for all your health goals. Include 3 to 4 servings of fruits and vegetables each day. These fruits and vegetables are rich in antioxidants that can protect against free radical damage. The antioxidants like Vitamin A, vitamin C, zinc, selenium, vitamin E, vitamin D, iron, vitamin B12, B6 protect immune cells and keep the oxidative damage in check.

• Vitamin C: This powerful antioxidant stimulates the production and functions of white blood cells, which are responsible for fighting off the bacteria and viruses that enter the body, to boost your immunity, and reduce the severity of colds, flu, fever, and throat infections, and prevent allergies.
• Vitamin A: Vitamin A protects your body against viral infections, common cold, flu, etc. by augmenting the functions of immune cells to cease the entry of bacteria and germs from entering your system in the first place.
• Vitamin E: Just like A, C, and D vitamins, Vitamin E acts as an efficient immunity booster. This antioxidant has immunosuppressive properties thus protecting from harmful effects of free radicals and oxidative stress on the body.
• Vitamin B Complex: B vitamins don’t just give your body the energy it needs by breaking down digestive proteins, but also help fight the disease-causing bacteria and viruses by improving the number of white blood cells in your body and help synthesize the antibodies that strengthen your immune system.
• Zinc: Deficiency of zinc can affect the functioning of the immune cells. Thus, taking a multivitamin rich in zinc can assist improve your immune system, and get relief from cold and sore throat and heal wounds.
• Selenium: When taken in combination with Vitamin E, this immunity-boosting mineral can help keep the disease-causing pathogens at bay to prevent the risk of cancer and increase the life of AIDS patients.
• Folate:  Folate or commonly known as folic acid (Vitamin B9) is known to maintain innate immunity and plays an important role insufficient antibody response to antigens.

2. Exercise

Exercise well could help launch sense right hormones and slows down the release of stress hormones. Stress is a primary factor for reducing your immunity.  

Signs that a child may be having an immune system problem include low-grade fever, fatigue or chronic tiredness, dizziness, weight loss, rashes and skin lesions, stiffness in the joints, repeated episodes of such symptoms warrants consultation with a pediatrician.

Dr. Ashish Bajaj – M.B.B.S, M.D.

3. Sleep

Adequate sleep will help your immune system toughen its squaddies to combat in opposition to the contamination. When you aren’t well or laid low with blood or fever, you should sleep peacefully to offer relaxation to your body. Adults have to aim to get 7 to 8 hours of sleep each night time, whilst teens need eight–10 hours and more youthful kids and babies up to fourteen hours.

Read more about: 11 Foods To Avoid Before Sleeping!

4. Water

It is very important to preserve hydration all through any viral infection. Drink plain, lukewarm water. Aim to have 2.5 to three litres of fluids in line with day. Avoid consuming sugary carbonated beverages, canned juices, or milkshakes. Try eating natural coconut water, nimbu pani, lassi, or buttermilk.

5. Protein

Protein performs a completely critical function in constructing and restore of your body tissues; this contributes to assisting the immune machine in combating the virus. Soldiers of the Immune system like antibodies or immune cells without a doubt rely on protein to function efficiently. Hence, protein deficiency can also weaken your immune system. Include accurate quality protein which may be easily available looking on the modern-day scenario like dals, legumes, milk and milk products etc. Non-veg substances include hen, meat, eggs etc. 

6. Healthy Fats

Healthy fats like olive oil and omega-3s are notably anti-inflammatory. Since persistent infection can suppress your immune gadget, these fats may additionally certainly fight ailments. Fish oil can be a wonderful source of omega-three fatty acids.

7. Have Probiotics

All secrets and techniques lie on your belly. Your immune system is dependent on your intestine health. And gut health is depending on the food you eat. Well, fermented meals and probiotics may additionally bolster your immune machine by using supporting it to identify and goal dangerous pathogens.

Read more about: Ginger: Uses, Benefits & Side Effects

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