Before we begin there are a couple of things you ought to know First the immune system isnt an organ like your heart or lungs Its a collection of things including your spleen your lymphatic system bone marrow white blood cells antibodies and more Thats why we call it a system and its a complex one Which is to say theres no single simple way to make your immune system better than everyone elses There may be no scientific way to do it all
But thats different than maintaining a balanced immune system which most experts say you should shoot for And there are plenty of healthy habits to help you do that Even science is intrigued by the effects of age exercise sleep diet and more on the bodys immune system and response
Want to make sure your immune system is in tip top shape Consider adopting some of these healthy habits
Pick the right diet
Eating right will help you maintain immune system balance Experts suggest stocking the fridge with citrus fruits for the Vitamin C and green superfood like broccoli spinach and green tea Garlic is charged with immune boosting sulfur containing compounds and ginger is believed to have anti inflammatory properties Through some almonds rich in Vitamin E on yogurt for a tasty treat Yogurts natural Vitamin D helps regulate your immune system
Limit your fat intake but dont eliminate it Too much can throw your system out of whack High fat diets can alter your gut biome closely related to your immune system weakening the whole For more information you can can check HCGDietInfo
Get enough sleep
Science is always telling us to get more sleep and its not that we dont want to Life is busy after all But sleep deprivation might be sabotaging our ability to fight off infection and inflammation While you sleep your immune system releases cytokines proteins that take on various jobs including sleep promotion If youre not sleeping enough you are actively reducing the production of these disease busting proteins
Most experts suggest no less than eight hours of sleep a night though recent research suggests that varies by individual Start a sleep journal and keep track of your hours Increase them as needed
Stop smoking
No one is surprised that smoking has a negative effect on the immune system What might be shocking is just how much of a destructive cyclone smoking can be It can tear apart sensitive lung tissue which increases the risk of contracting bronchitis and pneumonia Cigarette and cigar ingredients like tar and other toxins can kill antibodies and reduce the bodys production of them Want to help your immune system Kick the habit
Drink in moderation
When the coronavirus went from epidemic to global pandemic alcohol sales took off This alarmed health professionals because they knew that excessive drinking was a quick way to weaken the bodys immune system and slow any immune response Alcohol it turns out loves destroying immune system cells
If immune cells in the lungs are compromised it makes it much easier for respiratory infections to take hold and grow Alcohol can also mess with the guts biome encouraging inflammation and crippling immune response
Exercise regularly
Generally speaking exercise promotes all kinds of good health from leaner muscle stronger heart and lungs and lower body mass index to better mental health It also promotes a more balanced immune system improving immune response lowering illness risk and reducing inflammation according to the Journal of Sport and Health Science
Exercise increases blood flow and lymphatic response which boosts circulation of immune cells In a way exercise calls in the Cavalry sending more white cells at a higher rate around the body And it calls in specialized immune cells that target specific pathogens clearing them from the body
Find the right healthy weight for you
Excess weight can wreak havoc on the body from joint pain to heart disease The immune system is susceptible as well Obesity promotes the creation of pro inflammatory immune cells called macrophages These little bad guys float through the bloodstream triggering inflammation wherever they go That chronic inflammation promotes coronary artery disease and a host of other problems
You can find your ideal body weight and calculate your body mass index through a number of online calculators Consulting with your doctor about the weight thats right for you is also a good idea Once you have that number work toward that goal But dont despair Losing just 10 pounds if you are overweight can help restore balance to your immune system
Minimize stress
Stress triggers inflammation in the body and inflammation weakens the immune system But how can anyone get through a day without feeling a little stress Especially in uncertain times
It is definitely a challenge for everyone but there are steps you can take to reduce your stressSteps like keeping a positive attitude realizing there are things that are simply out of your control and adopting relaxation techniques like meditation and yoga There are even steps to a healthy immune system that will also aid in stress reduction like exercising regularly and eating healthy
Mitigate your infection risk
If you lived through the COVID 19 outbreak or any bad flu season you know what this means Wash your hands thoroughly and regularly avoid touching your eyes nose or mouth before you have washed your hands and social distance from sick individuals By lowering your overall chance of picking up an infectious disease you bolster your immune system by allowing it to stay in peak condition
Think critically about supplements
At some point on your immune system journey someone will likely suggest you take vitamin and mineral supplements to give your system the boost youre looking for Take some of that advice with a grain of salt While some research suggests certain vitamins minerals and herbs can improve immune response there is no perfect combination and there is still a lot of research to be done
If you think your immune system might benefit from supplements make sure you choose a top notch supplement like bio complete 3 Consult your doctor first You may discover you are Vitamin D deficient and supplements are perfect for you You might also learn that you dont need supplements and increasing your vitamin or mineral intake wont do anything more than cost you money
Much like the immune system itself maintaining a balanced system comprises different tactics and an overall strategy Before you dive in talk to experts to see what might work best for you
Can Not Sleeping Make You Sick
Yes lack of sleep can affect your immune system Studies show that people who dont get quality sleep or enough sleep are more likely to get sick after being exposed to a virus such as a common cold virus Lack of sleep can also affect how fast you recover if you do get sick
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 youre under stressSleep deprivation may decrease production of these protective cytokines In addition infection fighting antibodies and cells are reduced during periods when you dont get enough sleep
So your body needs sleep to fight infectious diseases Long term lack of sleep also increases your risk of obesity diabetes and heart and blood vessel cardiovascular disease
How much sleep do you need to bolster your immune system The optimal amount of sleep for most adults is seven to eight hours of good sleep each night Teenagers need nine to 10 hours of sleep School aged children may need 10 or more hours of sleep
But more sleep isnt always better For adults sleeping more than nine to 10 hours a night may result in a poor quality of sleep such as difficulty falling or staying asleep
Alaska Sleep Clinic is ready to help you improve your sleep and your life Call us this week to speak with one of our board certified sleep specialists
