With the world's situation over the past months, one thing is for sure - A healthy immune system never goes out of style. It's now common knowledge how the immune system serves as the body's first line of defence against the threat of virus, pathogens, inflammation that may lead to more severe health issues.
It is only right to dig deep into what habits we should create to build a good foundation for a better immune system. Truth be told, it's not complicated as we thought. Here are some tips you should start doing:
- Prioritize your plate
Creating the balance of eating healthy and mindfully builds the body's immune defence. A healthy immune system comprises a diverse microbiome, composting millions of strains and cultures from high-quality macronutrients and micronutrients.
Chronic intake of refined sugar, highly processed foods also delay the body's ability to have a strong immune system. Prolonged intake of these is known to suppress gut health. It can cause an imbalance in the gut microbiota which can cause gut problems, leading to a poor immune system.
Evidence suggests that consuming plant-based food or just merely up-regulating your intake of plant-based foods from excellent sources are known to populate the gut with a massive chunk of fibre. Fibre is proven to support the growth of good bacteria inside the gut, strengthening the body's immune system.
- Sleep in
Good quality sleep enhances the body's immune cells called T cells. T cells fight off pathogens, virus and even cancer cells once it enters the body. They are literally the first line of defence of the immune system. Evidence shows that people who have 7 hours of sleep at night have the highest level of T cells.
Sleep is known to maintain the body's circadian rhythm or the sleep-wake cycle. Circadian rhythm is the natural phenomenon or a state where the body responds well when it should stay active or awake or when it needs to rest and sleep. With this, the central nervous system is at its normal function, which speaks volumes that the immune system works perfectly.
- Drink it up!
Nothing can beat the value of water in the body's immune system. When you are well hydrated, the water serves as machinery that sends oxygen to the blood in the most efficient way possible. When you are receiving adequate water regularly, it opens up pathways that naturally detox the body, freeing you from toxins and the build-up of free radicals that cause diseases.
- Load up your vitamins and minerals.
Vitamins and minerals are definitely a must in building a robust immune system. However, the main vitamin that always stands out is the use of Vitamin C. Vitamin C boosts the immune system's capacity to function, especially when the threat of disease is present.
Vitamin C is the main vitamin responsible for supporting processes in the body that promotes a healthy immune system. One of which is that it prompts adequate production of lymphocytes to help fight infection.
One of the primary, underrated functions of Vitamin C in the body is that it is a powerful antioxidant. It is one of the prime movers in sending a signal in other parts of the body to remove free radicals and prevent diseases that weaken the immune system.
With these overwhelming benefits of Vitamin C, having them in safe doses and form can be very useful. Across the board, the recommended dose of Vitamin C falls within 1000-2000 mg per day. Among all forms of Vitamin C that the body can tolerate, Calcium Ascorbate or Ester- C comes in very handy since it is non-acidic, known to be very gentle in the gut, especially for individuals battling acidity.
- Probiotics or good bacteria are your best friend
Probiotics are known to modulate the body's immune response once the threat to a healthy immune system is present, like virus and infection. Evidence shows that probiotics can increase the body's protective layer against diseases. Probiotics are known to survive and thrive in the gut. At the moment, there are countless sources of probiotics, one of which is fermented food.
Fermented foods are known to have a distinct strain of probiotics or good bacteria. With the right execution of fermentation, foods like kimchi, kefir, kombucha are a few of the emerging sources of probiotic food available in the market.
- Movement
A handful of researches has suggested moderate-intensity exercises such as brisk walking, light jogging, light hiking, and even swimming to improve the body's immune system. With consistent physical activity, our immune system is stimulated to work efficiently by increasing blood flow. Moreover, the effect of movement incredibly appears by reducing stress, causing inflammation. It's also known to strengthen antibodies needed when the presence of a virus or contagious disease is threatening the body.
- Eliminate (or at least consciously reduce) stress
Stress can eventually take a toll on the immune system. Long-standing stress, particularly the "bad ones" can cause the formation of free radicals to go off the roof. If this happens, the body's immune system may be compromised, leading to several forms of inflammation and diseases.
It is essential to give equal attention to your mental health, like your physical health. Most research articles would suggest keeping your productivity during the day so that you can rest soundly at night. You might also consider detaching yourself from social media to reduce mental stress. Find a new hobby if you can!
ConclusionNow more than ever, it is essential to take care of your health by aiming to have a healthy immune system. Finding a balance of how you can achieve good health should always be your top priority. Grab the ones you have control over from this list and start your journey disease-free!
