Helpful ways to strengthen your immune system.
According to Harvard Medical School, your immune system typically does a remarkable job of defending your body against disease-causing microorganisms. But it can falter at times, so it’s important to take the active measures that may help boost your immune system.
Adopt a healthy lifestyle.
Our immune system is precisely that — a system, not a single entity — and to function well, it requires balance and harmony. Researchers are actively exploring the effects of diet, exercise, age, stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.
Eat well.
Good nutrition is essential to a strong immune system, which may offer protection from seasonal illness and other health problems. No one food or supplement can prevent illness, but you may help support your immune system by including these nutrients in your overall eating plan on a regular basis. Eat a colorful diet of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts, and keep unhealthy items – like sugary foods and drinks, fatty or processed meats, and high-sodium foods – to a minimum.
Get enough exercise.
According to the Cleveland Clinic, Regular exercise improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. And just like a healthy diet, exercise can contribute to general good health and a healthy immune system. Even better, is also promotes good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Try to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity every week, and lift weights to retain muscle mass which can decrease with age. Even short bursts of exercise can be beneficial and will lead to big gains in the long run.
Reduce your stress.
Stress can decrease your body’s lymphocytes, which are the white blood cells that help fight diseases, and increase the levels of cortisol, which causes inflammation. To help ward off stress, try relaxation techniques such as meditation or deep-breathing exercises. Staying connected with loved ones – even if it’s virtually – can also help keep you grounded. Nurturing yourself by taking a relaxing walk, listening to your favorite music, an even learning to say no when you need to can make a significant difference in the health of your immune system.
Manage chronic illness.
If you have a pre-existing chronic disease such as diabetes, asthma, high blood pressure, cancer or any autoimmune disease, it’s crucial that you continue to follow your healthcare provider’s guidelines. Telemedicine, as well as the additional health and safety measures that health facilities are taking for in-office visits, should help mitigate the risk of getting COVID-19 or any other communicable diseases.
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