How to strengthen the immune system: simple and affordable ways to strengthen the immune system

Posted on Oct 30, 2022      34

The immune system destroys foreign cells that enter the human body, as well as all kinds of infections and viruses. It should work without interruption throughout life. And in this, we have to actively help it

The modern way of life makes us think about the importance of human health. Immunity is the human body’s ability to resist illness. And for this, it needs to be constantly strengthened.

Signs that show a weakened immune system:

- rapid fatigue;

- chronic fatigue;

- sleepiness;

- or, conversely, insomnia;

- headaches;

- aching muscles and joints.

Against a background of weakened immune defenses appear endless “sicknesses”: colds and flu. Also, the appearance of herpes on the lips signals that there is a failure in the body, and urgent action is needed.

And a complete set of chronic diseases and complications shows that the immune system is extremely weak. Then we wonder how to boost and strengthen the immune system.

Years of research have found that a healthy lifestyle and proper nutrition help the immune system to resist all kinds of diseases.

Here’s a list of things you should do to strengthen your immune system.

1. Eat right

It is not a secret that good nutrition is the key to a strong immune system. The first thing you need to do is to stop eating fried, salty, or fatty foods. Have more stewed and boiled foods. They keep maximum nutrients and useful substances. In addition, they are easier to digest by the body. All kinds of spices are perfect for strengthening the immune system: chili pepper, turmeric, ginger, and cinnamon. You should eat as much fish and seafood as possible. They contain a lot of protein, which helps the body to overcome all kinds of viral colds.

The most important products for the immune system are: carrots, tomatoes, rose hips, citrus fruits, nuts, legumes, apples, greens, and cabbage. They contain antioxidants that neutralize free radicals and reduce the risk of cardiovascular diseases and cancer.

It’s no secret that it’s the seasonal fruits and vegetables that are beneficial. June is a great time to eat all kinds of berries. July and August are apricots and peaches. September is grapes, melons, and watermelons. And apples and pears are fruits that are perfectly preserved until spring. Nutritionists recommend eating them all year round.

All varieties of cabbage improve the work of the liver and increase its ability to cleanse the body of toxins, improving the immune system.

You should drink as much liquid as possible, as well as herbal teas to strengthen the immune system. After waking up from a nap, it is useful to drink 300 ml of warm water with the juice of half a lemon and a teaspoon of honey. Honey has wound healing, anti-inflammatory, and immune-stimulating effect. A mixture of walnuts, apricots, lemon, and honey will be an excellent way to promote health.

You should also eat food that contains a lot of zinc and selenium. These substances build a strong immune system. Seeds, whole grains, herbs, and nuts are rich in them. Mushrooms are also an excellent “fuel” for the immune system as they are the richest source of antioxidants, microelements, and vitamins A, PP, D, and B, which neutralize free radicals.

Spirulina is also very effective for strengthening the immune system. These blue-green algae have the amazing property of resisting many diseases, as well as improving brain function and reducing the risk of cancer.

2. Maintain an active lifestyle

Being totally inactive or not active impairs blood circulation throughout the body and in the organs of the immune system. People who lead sedentary lifestyles have a decreased resistance to infections and other diseases.

Moderate physical activity - walking, brisk walking, working outdoors, working out in the gym, as well as swimming and cycling - increases the production of immune T-helper cells (T-lymphocytes), whose main function is to strengthen the adaptive immune response and provide basic protection against disease. So playing sports helps to maintain a balance between all components of the immune system, and this helps to avoid severe lingering inflammation.

Muscle work improves blood circulation and thus enriches all cells in the human body with oxygen. Also, muscle contractions help to eliminate toxins from the body.

But too intense physical activity should be avoided. Experts say that people who exhaust themselves with physical activity get sick more often and more severely than people who choose moderate exercise.

If you lead a sedentary lifestyle, include at least one type of exercise in your daily routine: daily walks of 20 minutes or more. Daily exercise - 20-30 minutes. Regular exercises in the gym - two or three times a week.

3. Improve your sleep

One of the easiest and most affordable ways to improve immunity is to get enough sleep. Fatigue and lack of sleep increase the body’s susceptibility to illness, and inadequate sleep can increase the level of the hormone cortisol. This increases the susceptibility to viruses. It is not without reason that people always want to sleep when they have a cold. Sleep relaxes the nervous system and strengthens the immune system.

In order not to have a malfunction of the immune system, a person should sleep for 7-8 hours.

4. Control your weight

As stated by experts, excessive weight is very serious in undermining the immune system. Excess weight puts a tangible strain on the immune system. Here, resources are spent on fighting not only the external “enemy” but also your own body.

To maintain good health, immune cells need to coexist in a certain balance. And factors such as poor diet and excess weight upset this very important balance, turning immune cells from defensive to attacking cells.

5. Quit Smoking

The detrimental effect of smoking on a person’s immune system has been proven by many medical studies. If a person smokes, it causes immune impairment. And if one smokes a lot and often, irreversible processes occur in the body, which can lead to severe consequences.

Smoking in the smoker's mouth creates favorable conditions for the development of all kinds of bacteria and viruses. They suppress the body’s resistance and can cause such serious illnesses as tuberculosis, cancer, and diseases of the cardiovascular system. Also, nicotine is the strongest poison. It is also called a neurotoxin. It can kill both the human immune system and the nervous system.

6. Give up alcohol

Studies by specialists have shown that every time you drink alcoholic beverages, the body’s natural defense against all kinds of diseases is reduced. Alcoholic beverages block the production of antibodies and lymphocytes in the body. And it is they who destroy foreign organisms. Protective mechanisms are resumed only one day after drinking alcohol. Excessive and regular doses of alcohol do not allow for recovery and literally destroy the protective “boundaries” in the body. Thus, many times, increasing the risk of serious illnesses.

All the above tips belong to the rules of a healthy lifestyle. And, believe me, they can help solve many health problems.