A strong immune system does not mean you will not get sick. It means your body will be in a better shape to fight off viruses. Here are some ways to help keep it strong.
THE RIGHT DIET
Did you know that 80% of your immune system is in your gut? This is why keeping it healthy is extremely important. Ways we can do so is by focusing on a more Mediterranean way of eating. For example, consuming more fruits, vegetables, whole grains and healthy fats. Include fermented foods into your diet – these help build the good bacteria in your gut. Avoid inflammatory foods such as processed meat and fried foods. Also, avoid refined sugar as it increases inflammation which can lead to diseases.
Furthermore, try to stay away from other processed foods/snacks such as potato chips, pretzels and rice cakes. Yes, rice cakes are not as healthy as we thought they were. They are made out of processed white rice which are high in carbohydrates. Furthermore, as you might already know, alcohol also weakens the immune system; it undermines your body to cope with infectious diseases, therefore, try to avoid it or reduce its consumption.
Just the right amount of exercise can help boost your immune system too. Physical exercise has many health benefits. Not only does it help decrease your chances of heart disease, but it will help flush out bacteria out of your lungs and airways. It causes change in antibodies and white blood cells, which are the body’s immune system cells that fight diseases.
Studies have shown that the state of the mind affects one’s state of health. Thus, allowing stress to take over your mind and body can have serious health consequences. For example your heart rate may increase and you may develop high levels of adrenaline. When this happens, the fight or flight response activates. This is the instinctive response your body gives when faced with a dangerous situation. When it is activated, the body releases stress hormones. These stress hormones weaken the immune system, which make you vulnerable to diseases.
GET ENOUGH SLEEP
Last but not least, sleep reboots your system. It enhances T Cell responses, which is an essential part of the immune system. So try to get at least 7 to 8 hours of sleep to keep your immune system strong.
With all this said, pay extra attention to what you’re putting inside your body. Take care of yourself. Stay healthy!