5 Ways to Keep Your Immune System Healthy
What exactly can stress do to your body, but there are 5 Ways to Keep Your Immune System Healthy. Among those steps: getting enough sleep and managing your stress levels by finding a way to relax and de-stress. These steps will help ensure that your body and its immune system are cared for, and keep your immune system healthy throughout the year.
One of the biggest detriments to working out, sleeping, and eating right is stress. Stress can sap your energy and make you feel icky from the inside out. When you are stressed your immune system does not shut down just because you think it should. It is up and working overtime trying to heal all the little cuts, scrapes, and bumps that you seem to find yourself picking at more frequently than usual.
Benefits of eating a healthy diet
The nutrients you get from food help your immune system protect you on a daily basis. The foods you intake should be healthy, and this includes fresh fruits and vegetables that are rich in vitamins A, C, and E as well as beta-carotene. in particular, plant-based foods like fruits and, vegetables contain polyphenols that are thought to play a role in the prevention of heart disease and cancer. They also help to maintain a healthy immune system. The effects of eating a healthy diet are cumulative, so the more you eat these foods over time, the better your immune system is likely to function.
Keep Stress Under Control
long-term stress leads to chronically elevated cortisol levels, which suppress the immune system. The result is an increased likelihood of non-infectious illnesses such as colds and the flu. As your stress levels go up, your immune system goes down. According to the Mayo Clinic, stress-induced changes in immune function include:
Boost Your Immune System by Getting Enough Sleep
A study published in the journal Brain, Behavior and Immunity showed that night shift worker who got less than seven hours of sleep per night had lower levels of anti-inflammatory proteins than non-shift workers. This can increase the risk of chronic inflammatory diseases, including heart disease, type 2 diabetes, and cancer.
Get Plenty of Sleep
Your body heals and regenerates itself quickly during sleep when the immune system is relaxed and you are unaware of what’s happening in your body. You’ll experience a natural surge in growth hormone, which repairs and remodels the body at an amazing rate. The immune system’s waste-disposal process is also optimized, so you’ll have fewer colds and the flu. You will also have improved digestion and elimination, so you can wake up feeling refreshed and full of energy. Studies show that fatigue is a precursor to illness, and getting enough sleep can lower your risk for an inflammatory disease by 19%, preventing heart disease by 25% and decreasing your risk of diabetes by 36%.
Regular exercise lowers helps to keep the body’s immune system strong. Exercise helps your circulation by opening up blood vessels, which also boosts the production of white blood cells. This is important because when you are working out, your immune system produces a protein called ” interleukin-6″ which helps fight infection. Just an hour of moderate exercise can help your immune system double its production of interleukin-6. So when you get home from a long day at work, you’ll have more energy to relax and unwind for a few hours before going to bed.
This will help you sleep better and get the rest your body needs. Also, exercise increases oxygen consumption and blood flow through the lymphatic system, which helps your immune system remove toxins from your body on a daily basis. In fact, regular exercise reduces stress and promotes happiness which also boosts your immune system.
Don’t Smoke Cigarettes
Smoking is one of the worst things you can do to your immune system. Cigarette smoke kills 99% of the cilia, which are tiny hairs that line your airways and protect you from foreign particles.
Without these protections, your lungs allow dust and debris to enter into smaller particles, gradually ensuring a vicious cycle that destroys the healthy lining of your airways and triggers an inflammatory response. This leads to bronchitis, pneumonia, emphysema, and other chronic conditions, all of which are caused by smoking.
Smoking is also a risk factor for heart disease. It’s interesting to note that 25% of people who are initially healthy wind up with heart failure over time.
The immune system is the body’s first line of defense against disease and infection. It does this by providing a barrier, fighting off invaders that try to invade your cells and tissues, and producing antibodies or other proteins that help destroy these invaders. But if you keep it weak with unhealthy habits like smoking cigarettes or poor diet choices—even occasional binges on fast food can weaken your immunity—you put yourself at risk for more colds, flu, sinus infections, yeast overgrowth in the gut (and all its unpleasant symptoms), arthritis pain flare-ups, allergies–the list goes on!.