Your body’s immune system is your first and last line of defence against nasty viruses and disease-causing bacteria that may cause an infection.
It works diligently 24 hours a day, 7 days a week, and 52 weeks a year without ever stopping. And most of them time, they never fail to protect your body from harm.
But from time to time, your immune system loses to a virus or bacteria, and you fall sick. Those experiences cause you pain, misery and a very expensive visit you your doctor.
You immune system is not invulnerable. It depends largely on your mood, the food you eat and your daily lifestyle.
And by incorporating some very simple habits into your lifestyle, you can actually strengthen your immune system and prevent them from losing to those nasty viruses.
People who have a strong immune system are less likely to fall sick. And when they do, they recover much faster than people whose immune system is lacking.
If you have a strong immune system, you’re also much more likely to survive a nasty virus infection that may claim the life of someone else.
And considering all the viruses that are spreading in the world right now, investing in your own body’s defence mechanism can be a very wise decision that may save your life.
Do these ten simple things to boost your immune system today.
The lack of sleep has been linked to a whole long list of mental and physical disorders.
You should ensure that you get enough sleep each night (at least a good 7 hours).
This is one of the best safeguards against health problems, especially those that arise because your immune system is not in tip-top condition.
And when it comes to sleeping, the quality of just as important as the number of hours you spend in your bed each night.
If you suspect that you have a sleeping disorder such as chronic insomnia or sleep apnoea, you should consult a sleep specialist.
During exercise, your body actually produces more white blood cells and antibodies. These are the cells that protect your body against viruses and bacteria that cause infection.
And as you exercise, your heart rate increases, which means that more blood is pumped quickly throughout your entire body.
This allows your immune system to actively identify and flush out the viruses and bacteria from your blood stream.
What’s more, regular exercise has been shown to negate the effects of cortisol (a stress-related hormone) in the long term.
3. Eat Fish (The Fatty Kind)
We now know that the omega-3 fatty acids found in cold-water fish protects you against heart diseases and even gives your intelligence a boost.
But did you know that omega-3 also strengthens your immune system?
Omega-3 intake can significantly increase the number of T-cells which boosts your body’s ability to fight off against diseases.
Good sources of omega-3 fatty acids include salmon, sardines, flaxseed oil and tuna.
4. Take a Multivitamin Supplement
Ensuring an adequate daily intake vitamins and minerals is essential to building a strong and responsive immune system.
But the truth is, in today’s fast-food culture, most of us just aren’t consuming enough of the good stuff to ensure a pink of health.
The best place to get your daily dose of vitamins and minerals is from a balanced diet.
But since many of us aren’t taking enough vitamins from food, it’s recommended that you also take a daily multivitamin supplement.
We’ve all heard that “laughter is the best medicine”. But is there any truth in this old wives’ tale?
As it turns out, laughing may have beneficial effects to your immune system. And while more research is needed to prove this point, there is certainly no harm laughing.
Laughing improves your mood and relieves depression.
So head onto YouTube or to your nearby video rental store right now and watch yourself a comedy or a funny movie.
6. Drink Green Tea
Green tea has been revered as one of the world’s most potent superfoods.
And if you haven’t picked up the habit of drinking green tea yet, now is probably a great time to start.
Green tea has a very high concentration of antioxidants, which neutralizes the effects of free radicals, and this could protect your body against certain forms of cancer.
The catechins in green tea may also slow down the growth and spread of viruses and bacteria, and this would lower your chances of an infection as well.
7. Eat Chocolate
Chocolate has been getting a bad rep for being a major cause of the obesity epidemic.
Yes, chocolate might be a calorie-dense food, but did you know that it’s actually packed with powerful antioxidants?
Consuming chocolate on a regular basis could lower your cholesterol level, prevent memory and cognitive decline, and reduce your chances of getting heart disease and stroke.
However, you can only get these benefits with dark chocolate (70-99% cocoa). Other types of chocolate such as milk chocolate and white chocolate do not have these antioxidant benefits.
In fact, white chocolate don’t actually contain any cocoa at all. The only reason why it’s called a “chocolate” is because it’s made from cocoa butter (which does not give you those benefits).
However, do take note that while a little chocolate might be good for you, it is also high in calories.
And if you’re currently on a weight management plan, it’s advisable that you watch the portion of chocolate you consume.
8. Ensure a Vibrant Social Life
Having a vibrant social life is actually really beneficial for your mental and physical well-being.
It’s well documented that loneliness can increase your chances of getting depression, and it lowers your body’s immunity response as well.
Lonely people tend to react to stress by producing inflammatory compounds, which increases your chances of heart diseases and other stress-related diseases.
So, make it a point to meet up regularly with your friends.
9. Get Rid of Negative Thoughts
The things you do and the foods you put into your mouth plays a large part in boosting your body’s immune system.
But did you know that your thought can also influence your overall immunity to viruses and diseases?
A new study found that adopting an optimistic attitude towards life not only improves your mood, it also gives your immunity a boost.
In the experiment, a group of law students were tested, and the researchers found a positive correlation between optimism and their body’s immune response to an invasion by foreign bacteria and viruses.
They found that the students who displayed the most optimism also showed a stronger cell-mediated immune response.
And the participants who were generally more pessimistic had weaker immune systems.
10. Clean Up Your Room (But Not Too Clean)
Living in a dirty room for long periods of time can severely weaken your immune system as bacteria and all sorts of organisms thrive in such an environment.
However, living in a squeaky-clean room isn’t the best solution either.
There is evidence that some dirt and germs can help to strengthen your immune system, and living in an ultra-clean environment might actually be bad for our health.
Just as the military regular organizes training exercises, some bacteria is needed to keep your immune system working at peak performance.
Clean up your room and you’ll do your immune system a huge favour. But don’t go too overboard and start disinfecting it five times a day and you’ll be alright.