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10 Ways to increase immunity power

Last updated on : 21 Mar, 2024

Read time : 6 min

Overview

Our immune systems keep us healthy. The immune system is complex. That is, it must be powerful and precise enough to fight disease and infection, but not so powerful that it causes allergies and other autoimmune conditions.
A variety of factors regulate your immune system to keep it in balance. Despite its importance, there are some simple lifestyle changes you can make to increase immunity power. If you want to boost immunity, you may be wondering how to do so.

Ways to Increase Immunity Power

Exercise Daily

Exercise reduces the risk of chronic diseases. It can increase immunity power by increasing blood flow, allowing immune cells and other infection-fighting cells to move more easily. Moderate exercise can reduce inflammation and promote good health. Cycling, water sports, and trekking are all excellent options.
Exercise boosts immune cells that attack pathogens in upper respiratory infections. Exercise alters the immune system’s physiology, research shows. Immune cells that can kill bacteria and viruses circulate faster. Although the body recovers after a few hours of exercise, a regular exercise regimen seems to improve immunity.

Sustain a nutritious diet

A healthy diet is essential to increase immunity power. Vegetables, fruits, legumes and whole grains are good sources of essential fats and protein. A healthy diet can help people get enough zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12. Antibody production requires protein. The amino acids in this macronutrient help establish and repair immune cells, so a lack of them will weaken your body’s natural ability to fight infections.
Incorporate more plants and plant-based foods into your diet to boost immunity.

Stay Hydrated

Water supports increased immunity power. Lymph, which transports infection-fighting immune cells throughout the body, is mostly water. Dehydration slows lymph flow, contributing to immune system issues.
Even if you don’t exercise or sweat, you lose water through your breath, urine, and bowel movements.
Limit dehydrating, immune-suppressing drinks like sugary drinks and alcohol and hydrate with water. Your strength, endurance, concentration, emotions, cardiovascular system and kidney function can be harmed by dehydration.

Get adequate sleep

Sleep and immunity are inextricably linked. Sleep is essential to increase immunity power because it rejuvenates the body. Even when you’re sleeping, your body is working. Infection-fighting cells are made while you sleep.
Your immune system may be less able to defend your body against harmful invasions if you lack sleep, increasing your chances of getting sick. Insufficient sleep raises cortisol levels, which harms the immune system. So get enough sleep to boost immunity.

Take control of your stress levels

Anti-stress and anti-anxiety measures are vital. The body responds to stress by triggering a stress response. The stress response suppresses the immune system, increasing the risk of infection or illness.
Your stress levels and coping strategies are unique. Stress has a negative impact on your health, so learning how to recognise it is critical to increasing immunity power.
Laughter boost immunity and mental health. So, have fun with your family and friends and live a healthy lifestyle. Being able to laugh is a great way to boost immunity. Meditation, yoga, exercise, and other stress-relieving methods can help improve immunity.

Remove toxic foods from your diet and make sure you’re clued up on your vaccination programs:

Commercial food additives, artificial colours and flavours, and preservatives should be avoided. Sugar and junk food loaded with chemical preservatives and pesticides weaken the immune system over time. As a result, the risk of chronic illness increases. Sugar inhibits white blood cell-killing abilities. Vegetables, fruits, low-fat milk, and whole grains are essential.

Regular vaccinations can help to increase immunity power and fight dangerous viruses and bacteria. If you aren’t vaccinated, it can take your immune system 10-14 days to organise and begin a serious invasion. Vaccines reduce the two-week delay by interacting with a virus or bacteria piece. After all of these preliminary stimuli, your immune system produces memory immune cells that have seen the enemy and are ready to go the next time they see the enemy. It is an “antibody-mediated immunological response” With age, memory immune cells die and defensive antibodies lose effectiveness. To increase immunity power, you must regularly immunise against pathogens, such as a booster for some infectious diseases. Vaccination is safe and effective.

Sustain Cleanliness

Personal hygiene, such as hand washing, hand sanitising, wearing a mask, and self-isolating when sick, can help prevent infection spread. Most infections are caused by touching contaminated surfaces and then fondling our eyes, nose, or mouth. Washing your hands thoroughly before eating and clipping your nails can all help reduce the risk of infection. Unhygienic habits expose the body to more germs, weakening the immune system. So maintaining good hygiene is a great way to improve immunity.
Cover your mouth and nose when coughing or sneezing to avoid spreading droplets. If you’re sick, stay home to avoid spreading your microbes.

Boost Immunity by Eating Immunity-Boosting Foods

Drink pomegranate juice or eat watermelon to increase immunity power. Watermelon contains glutathione, an antioxidant that supports the immune system. A watermelon’s glutathione content is highest near the crust. Wheat germs also boost immunity. Antioxidants, B vitamins, and zinc. Wheat germ is high in protein, fibre, and healthy fats.
Fermented foods are high in probiotics, which are good bacteria for your gut. Immunity and digestive health are intertwined. Healthy bacteria from fermented foods and probiotics can help the immune system target harmful microorganisms. Probiotics in low-fat yoghurt may help relieve cold symptoms.

Refrain from smoking and consuming alcoholic beverages

Tobacco and alcohol use can weaken the immune system and increase infection risk. Excess alcohol consumption reduces immune function. High intoxication has been linked to poor health, including a weakened immune system. When you drink too much, your body is too busy detoxifying to pay attention to normal immune system function.
Smoking exacerbates viral and bacterial infections, post-operative infections, and rheumatoid arthritis. It’s also wise to avoid second-hand smoke. Excessive smoking and drinking taxed the lungs and immune systems, making it difficult to maintain a healthy balance. Avoid smoking and drinking to increase immunity power and prevent infections.

Keep chronic disease symptoms under control and stay away from over-medicating

The immune system is weakened by chronic illnesses like asthma, heart disease, and diabetes. You’ll have more reservoirs to fight infection if you manage your chronic illnesses well. Keep track of your medications, doctor visits, and healthy habits to increase immunity power.
Unnecessary medication can harm your immune system, liver, kidneys, and even reproductive functions. Medicines and antibiotics may help the body recover from illness, but they do not help improve immunity. Antibiotics reduce cytokines, which are immune system hormone messengers. As a result, avoid taking unnecessary medicines to boost immunity.

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Disclaimer

Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.

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