With cold and flu season around the corner, immune health is a top priority for many. And if the pandemic taught us anything, it’s the importance of keeping your immune system healthy.
So what is an immune system?
Your immune system is a complex network of cells, tissues, and organs that help your body fight off infections. It acts like a castle, defending your body from harmful invaders viruses, bacteria, fungi, and parasites.
When your immune system senses danger, it launches an attack. It releases white blood cells and antibodies to protect you from external intruders.
Prevention is the Best Medicine
Even though it’s impossible to avoid germs altogether, you have more power over your immune system than you think.
Many simple daily habits can give your immune system the edge.
Keep reading for some healthy habits for your immune health.
Eat a healthy diet. What you put on your plate matters. Eating a diverse range of colorful fruits and veggies floods your body with vitamins and nutrients to keep your immune system strong. On the flip side, sugary foods, processed foods, fried foods, and refined grains can compromise the immune system. So choose wisely. Opt for wholesome, nutrient-dense foods like fruits, veggies, nuts, seeds, legumes, fish, poultry, and healthy fats like avocados or olive oil.
Get plenty of sleep. During sleep, your body produces cytokines, proteins that help mount an immune response. When you skimp on sleep, it weakens this response. Research shows people who don’t get enough sleep are twice as likely to catch a cold compared to those who get at least 7 hours of sleep. To keep your immune system strong, aim for 7-9 hours of sleep every night.
Exercise regularly. Exercise is one of the best immune boosters. It increases circulation, which allows immune cells to do their job more efficiently. But it’s best to not overdo it. Overexertion can actually weaken the immune system. Aim for 20-30 minutes of moderate exercise you enjoy most days. Walk, bike, swim, dance, lift some weights, or do some yoga.
Don’t smoke. Smokers are more likely to catch colds and flu than non-smokers. This is because nicotine weakens the immune system.
Limit or avoid alcohol. Alcohol also weakens the immune system, making you more vulnerable to illness. When you drink, your body makes breaking down the alcohol its the top priority. This takes energy away from other body functions, like fighting infections.
Drink plenty of water. Staying well hydrated helps your kidneys flush toxins from your body. Less toxins mean less work for your immune system. That way, it can focus its energy on fighting pathogens. Steer clear of sugary beverages like soda and energy drinks and aim for 64 ounces of pure water each day.
Wash your hands frequently. Cold germs can live on your hands for up to an hour. And flu germs can survive on hard surfaces for up to 48 hours. Washing your hands prevents the spread of these germs, so you’re less likely to come down with bugs in the first place. To send germs down the drain, wash your hands often with soap and water for at least 20 seconds.
Keep stress in check. Chronic stress weakens immune function. It suppresses white blood cells like T-cells and natural killer cells that help fight off infections. So to keep your immune system healthy, find ways to manage your stress. Slow down, meditate, practice deep breathing, get out in nature, take a break from the news, connect with others, or try some yoga.
