By Rohini Mankar | 17th Feb 2023
The immune system is our defence mechanism against the entry of foreign bodies, which include bacteria, viruses, toxins and other microorganisms. If our immune system, which acts as a barrier to these microorganisms is compromised, we fall sick. Or else we will fall prey to any disease which can be severe or life-threatening. Sometimes, we must take precautionary measures to keep this system in place. So what can we do to boost our immunity? This article will teach us ways to improve our immune system.
Sleep and immunity are strongly associated. People with inadequate or poor-quality sleep are highly susceptible to illness. When microorganisms activate the immune system, it triggers an inflammatory response, which can increase sleep duration depending on its intensity and progression. Indeed, sleep influences numerous immunity factors reduce infection risk and improves infection outcomes and immunisation responses. According to a study of healthy adults, the cold was more likely to affect people who slept less than 6 hours each night than people who slept 6 hours or more. Therefore, one should aim for 6-7 hours of quality sleep.
Multiple micronutrients, macronutrients, and certain bioactive elements contribute to a diverse, healthy Stomach microflora that supports all aspects of the immune response. To keep the immune response at its best and to help individuals deal effectively with pathogens, it is advisable to consume sufficient amounts of these nutrients and other bioactive, mainly from a plant-based diet.
In another study, 83 healthy individuals (65-85 years) were given fruits and vegetables as part of their diet, and simultaneously the Pneumovax II vaccine was administered. The result of the study indicated that antibody production increased in those who consumed higher portions of fruits and vegetables. Thus fruits and vegetables that are rich in antioxidants and bioactive agents are involved in enhancing immune cells profile.
Numerous research advocate that excessive consumption of added sugars and refined carbs may contribute immensely to being overweight and obese. Obese people are more vulnerable to getting sick.
Limiting the amount of sugar you eat can reduce inflammation and help you lose weight, lowering your risk of long-term health problems like Type 2 diabetes and heart disease. According to a new World Health Organization recommendation, adults and children should reduce their daily consumption of sugars to less than 10% of their overall energy intake.
Further, Reducing it to less than 5%, or about 25 grammes (6 teaspoons), each day might have more health benefits.
Regular physical activity improves immune system function. Studies indicate that regular exercise at moderate intensity boosts immunity because it lowers inflammation. Exercise enhances the immune system and health outcomes in the elderly, the obese, and patients with cancer and long-term viral infections like HIV. Moderate exercise includes brisk walking, steady bicycling, jogging and swimming. Most people should set a weekly objective of at least 150 minutes of moderate exercise.
Relieving stress and anxiety is critical to immune health. Mental stress affects the immune system, lowering the immune system. Long-term and chronic stress causes cortisol and corticosteroid levels to stay high, making the body resistant to cortisol and more challenging for the immune system to fight inflammation. Activities that help you manage stress include meditation, exercise and yoga.
Water is critical for survival. Low consumption of water can be lethal. Even moderate degrees of dehydration can cause mood changes and disturbances in cognitive performance.
Water plays an essential role in digestion, regulating blood pressure, maintaining body temperatures, protecting organs and sustaining electrolyte balance. Dehydration can cause headaches and affect the functioning of various vital organs like the heart and kidneys. These complications can make you more likely to get sick. The daily fluid intake recommendations of 3,000 ml for men and 2,200 ml for women are more than adequate.
You may boost your immune system by incorporating a variety of foods high in vitamins A, C, and D, as well as zinc, into your diet.
Essential lifestyle changes that include limiting sugar intake, taking adequate sleep, engaging in regular exercise, and staying hydrated can strengthen your immune system. You can add some vitamins to your diet by having fresh, seasonal fruits and vegetables. Managing stress levels can contribute to an enhanced immune system. Additionally, taking supplements of vitamins and minerals like vitamins A, D, C, zinc can keep infections at bay by activating the immune response.
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Disclaimer: This content, including advice and medicines, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details.
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