Updated: Nov 30, 2020
There are, literally, many, many ways you can go about strengthening your immune system. These approaches can be roughly classified as follows: Lifestyle changes Food choices Dietary supplements Herbs Essential oils 1] Lifestyle changes to strengthen your immune system To boost your immune system, one of the first things you need to do is to switch to a healthy lifestyle. That means... exercising regularly reducing stress improving sleep patterns cutting down on the booze taking personal protective measures Daily exercise... you need to get off your butt and incorporate as much physical exercise as you have time for into your daily activities in order to strengthen you immune system. It is a well-known fact that our immune systems get weaker as we grow older... this is called immunosenescence, a gradual deterioration of the immune system. A study published in Aging Cell in 2018 titled Major features of immunosenescence... are ameliorated by high levels of physical activity in adulthood showed that... for adults aged 55 to 79 and whether or not they have an underlying medical condition such as diabetes... high levels of physical exercise reduce the rate at which immune systems weaken dramatically, though exercise does not prevent it from happening completely. Stress... to promote your health, you need to minimise your stress levels. Studies show that chronic stress can suppress protective immune responses and exacerbate pathological immune responses. A study published by the US National Library of Medicine (NIH) in 2014, Effects of stress on immune function, summarised the various effects, good and bad, short-term and long-term stress can have on our lives. Sleep... you need to make sure that you are getting at least 7 hours sleep a night. When you are not getting enough sleep, your immune system cannot function properly. A study published in Sleep in 2014, Behaviourally Assessed Sleep and Susceptibility to the Common Cold, found that adults who slept less than 6 hours a night were 4 times more likely to get a cold in comparison to adults who slept for more than 7 hours. Alcohol... alcohol has an adverse effect on the health of your gut, decreasing immune function and making you more susceptible to infections.
other words, too much alcohol can have a negative impact on your immune system. To retain a strong immune system you should limit your intake to one or two drinks a week maximum. Personal protective activities... the best way to protect yourself against any deficiencies in your immune system is to undertake activities that protect you from viruses, bacteria and fungi... this means: frequent hand washing use of hand sanitizer containing at least 60% alcohol minimize touching your face... eyes, nose and mouth coughing or sneezing into your elbow using disposable tissues which you throw away or (preferably) incinerate staying out of the way when sick seeking medical attention as needed 2] Food and beverages c
hoices to strengthen your immune system What you eat and drink can have a very strong impact on your immune system. Here are some with very positive effects on your immune system: Green tea Bone broth Ginger Foods rich in vitamin C Foods rich in Beta-carotene .
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