How To Strengthen Your Immune System: 10 Steps

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Our immune system helps our body fight viruses, bacteria and other disease-causing microorganisms. Read this article to learn how to keep your immune system active and strong!

Steps

Method 1 of 2: Part One: Adopt a Healthy Lifestyle

Step 1. Eat a healthy diet

Many people worry about their health when it is in danger; don't wait until you are sick or injured to take care of your body. Choosing healthy foods every day is one of the best ways to maintain cardiovascular health, improve your energy levels, and have strong muscles and bones. A healthy diet should include plenty of fruits, vegetables, and lean proteins, and be low in excess sugar, fat, and alcohol.

• Citrus fruits, such as oranges and tangerines, and tomatoes contain vitamin C, which helps protect the immune system.

  

• Eat chicken, turkey, salmon, tofu, and other lean meats. These foods are high in protein and do not contain the fats you can find in red meats and shrimp. Other sources of protein include quinoa, pinto beans, and black beans.

  

• Read the labels. You'll be surprised how much sugar is hiding in your bread, salad dressings, or pasta sauce. Reading the labels will help you make wiser food choices.

  

Step 2. Exercise regularly

Getting enough exercise improves your cardiovascular health, and very significantly reduces the likelihood of certain chronic diseases.

• Children and adolescents between the ages of 6 and 17 should exercise for 60 minutes a day. Most of this time should be spent on aerobic activities, with the rest on muscle toning activities.
• Adults between 18 and 64 need at least 150 minutes of aerobic exercise each week And at least two days a week of muscle-strengthening activities, such as weight training.
• Adults older than 65 who have no medical conditions should get at least 150 minutes of moderate exercise, such as a brisk walk And two or more days of muscle strengthening training per week.

Step 3. Drink enough water

Water helps energize your muscles, improve bowel functioning, and balance your body's fluid levels. You should drink eight glasses of water a day.

• Avoid quenching your thirst with sodas, alcohol, tea, or coffee, as these can actually dehydrate you.

  

Step 4. Get enough sleep

Getting enough sleep improves your mood and energy levels, but also prevents heart attacks and helps you manage weight. Try to sleep continuously for at least 7-8 hours every night.

Step 5. Get regular medical checkups

This will help discover diseases in their less advanced stages, so that they can be treated in the best possible way.

Step 6. Take care of your hygiene

Taking care of hygiene means more than looking good and smelling good. Taking the right precautions can prevent infections and other diseases from appearing and spreading.

• Wash your hands regularly with soap and water. This will help you get rid of all the dirt, germs and bacteria you may have collected during the day. You should wash your hands after going to the bathroom, before, during and after preparing food, after touching animals or animal droppings, and before eating.

  

• Take a shower every day. If you don't want to wash your hair every day, get a shower cap and rinse your body with soap and water. Use a loofah or sponge to remove dirt and dead skin cells.

  

• Brush your teeth twice a day, and floss every night. This will help you prevent gingivitis.

  

• Bring an antibacterial hand sanitizer with you and use it when you get on the bus, when you touch public handles and so on.

  

Step 7. Manage your stress

Stress is not just an emotion; it affects our body, and chronic stress can negatively affect your immune system.

• There are two ways to overcome stress, and often both will be needed. Avoid activities and people that cause you stress if possible. While this can help, you will also need to learn to deal with the unavoidable setbacks of the route in a healthy way. Spend time doing relaxing activities like meditating, dancing, or having sex.
• If you think you are suffering from chronic stress, consider meeting a counselor or other professional who can help you manage your condition.

Step 8. Don't smoke

Smoking harms almost every organ in the body, and increases the likelihood of strokes, heart attacks, and lung cancer.

Method 2 of 2: Part Two: Special Foods and Supplements

Step 1. Look with skepticism at products that promise to boost the immune system

There is no scientific evidence that increasing the number of immune cells is a good thing. In fact, in some cases, increasing the number of certain good cells in your body can increase the risk of heart attack. From a medical point of view, the best thing you can do for your immune system is to live a healthy lifestyle and treat diseases and infections promptly and appropriately.

Step 2. Eat antioxidants

Antioxidants are vitamins, minerals and other nutrients that help repair damaged cells in the body. Examples of antioxidants are beta carotene, vitamin C and vitamin E, zinc and selenium. You can find these nutrients in fruits and vegetables, or you can take them with a supplement.

• You can find beta carotene in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn and carrots.
• You can find vitamin C in berries, broccoli, peach nuts, oranges, strawberries, sweet peppers, tomatoes and cauliflower.
• You can find vitamin E in broccoli, carrots, nuts, papaya, spinach and sunflower seeds.
• You can find zinc in oysters, red meat, beans, nuts and seafood.
• You can find selenium in tuna, beef, and Brazil nuts.

Warnings

• Consult your doctor before starting new training regimes or new diets, especially if you have any medical conditions.
• Be careful when using training tools such as treadmills or weights.