Health and wellbeing are very important topics for modern people, and have received particular attention in the past three years since the spread of coronavirus infection.
This year, with the spread of colds and flu, the well-being of modern people is worse than usual. People go to pharmacies as if they were trendy shops on the street, and with so many people coughing at work, getting to work without being sneezed on is like winning the lottery. Unfortunately, boosting your immunity is not as simple as taking a daily dose of vitamin C. You need to pay attention to many aspects of your life to keep your body healthy and strong.
What is immune function?
Let's start by understanding what immune function is. As you may already know, immune function is very complicated. To be precise, immune function is a complex network of cells, tissues, organs and all the substances they produce that help your body fight off diseases and other infections. White blood cells and lymphatic system organs and tissues such as bone marrow, lymphatic vessels, lymph nodes, thymus, spleen, and tonsils are also involved in immune function. So it's not as simple as just taking a pill every day.
What can I do to strengthen my immune system?
6 ways to boost your immunity
You know the saying "Rome wasn't built in a day"? Strengthening your immune system also requires constant effort. Here are 6 easy ways to improve your immune function.
1. Eat healthy foods
Your body is shaped by what you eat. If you don't know what foods will boost your immunity, the key is to eat more whole foods and less processed foods. A healthy diet contains a wide variety of vitamins and nutrients. Conversely, processed foods and foods high in sugar can lead to poor gut health and many health problems, including diabetes and heart disease. If you're not sure what to eat, choose whole foods or eat at home!
2. Hydrate
There's a reason we were taught as kids to drink at least eight glasses of water a day. Dehydration can lead to urinary and kidney problems, as well as other complications like cramps. If you don't like the taste of water, adding a little fruit syrup or microdrinks can help. If it's just a matter of forgetting to drink, keeping carafes or pitchers around the house so they're always visible can help. You can also use a hydration app or use the LUCY® Smart Cap to make sure you remember to drink.
3. Exercise regularly
Exercise has many benefits for immune function. It increases breathing and blood flow, helping to clear germs from your airways and significantly reducing your chances of getting sick. Regular exercise also reduces inflammation in the body, helping your immune system function better. And most importantly, immune cells circulate better during exercise, allowing them to do their jobs more effectively.
Fun fact: Regular exercise reduces stress hormones and releases endorphins, making you feel better afterwards! If you can't keep up with your exercise, drinking electrolyte drinks can help.
4. Get enough sleep
Like Sleeping Beauty, get a good night's sleep. Sleeping improves immune cells and helps fight off viruses such as influenza and cancer. If you still don't believe in the importance of boosting your immune system, think again.
If you continue to lack sleep, your immune system will weaken and you will be less able to fight off viruses, meaning you will be more susceptible to winter flu, colds, and other viruses.
5. Avoid alcohol and smoking
Needless to say, avoiding alcohol and smoking is a great part of a healthy lifestyle. Frequent alcohol consumption can lead to long-term health risks such as high blood pressure, cancer and a weakened immune system. Smoking, in particular, is the number one cause of lung cancer and harms immune function, increasing the risk of immune and autoimmune diseases.
6. Manage your stress
High levels of stress hormones, such as cortisol, weaken the immune system. Stress can also damage cells and trigger immune responses, so if you're feeling particularly irritable or sleepy, it may be time to check your stress levels. As mentioned above, exercise is a great way to reduce stress. If there's a sport or hobby you've always wanted to try, this could be a sign to get started right away!
If you're already an exercise habit but still find yourself feeling extremely stressed, research has shown that physical contact can lower cortisol levels, so the next time you're feeling stressed, don't be shy and give your partner a hug.
summary
To boost your immunity, it's important to be mindful and live a healthy lifestyle. There are many things you can do to gradually improve your immune function, such as downloading an app to help you stay hydrated, making healthier food choices, exercising regularly to keep stress hormones in check, and more. Let's work hard to boost our immunity!
