HEALTHY LIFESTYLE
THAT IMPROVE YOUR IMMUNE SYSTEM
DON'T SMOKE
Smoking harms nearly
every organ in the body, and increases the likelihood for stroke, heart attack,
and lung cancer, Tobacco smoke triggers inflammation, increases respiratory
mucus, and inhibits the hairlike projections inside your nose (cilia) from clearing
that mucus. Children and adults exposed to tobacco smoke are more at risk for
respiratory infections, including colds, bronchitis, pneumonia, sinusitis and
middle ear infections.
The effects of tobacco smoke on the immune system include:
• Greater susceptibility to infections such as pneumonia and
influenza
• More severe and longer-lasting illnesses
• Lower levels of protective antioxidants (such as vitamin
C), in the blood.
EXERCISE REGULARLY.
Getting enough exercise improves your cardiovascular health,
and greatly reduces the likelihood of certain chronic diseases. Children and adolescents aged 6-17 should get
60 minutes of exercise per day. Most of this time should be spent doing aerobic
activities, while the rest of the time should be spent doing muscle-toning
activities. Adults aged 18-64 need at least 150 minutes (2 hours and 30
minutes) of aerobic exercise each week and at least two days per week of muscle
strengthening activities like lifting weights. Older adults aged 65 or older
with no existing medical conditions should do at least 150 minutes (2 hours and
30 minutes) of moderate exercise like brisk walking, and two or more days of
muscle strengthening exercises.
Being stuck at a desk all day or skipping the need to
exercise can reduce your immune system’s efficiency. Movement, or exercise, not
only stimulates the lymphatic system (the sewer system of the body), but
increases oxygenation, and increases the level of leukocytes in the body, an
immune system cell that fights infection. Just for 30 minutes, go on a walk,
play with your kids, jump rope in front of the television, or get creative and
move your body!
AVOID SIMPLE SUGARS
Consuming too much sugar suppresses the immune system cells
responsible for attacking bacteria. Even just consuming 75 – 100 grams of sugar
solution (about the same as two 12 oz sodas) reduces the ability of white blood
cells to overpower and destroy bacteria. Opt for natural fruit juices, teas,
and water to flush your cells, boost your immune system with vitamins, and keep
you hydrated.
FIND YOUR HEALTHY
WEIGHT
You’re beautiful not matter what size you are, but to
improve your health and support your immune system, it is recommended you adopt
lifestyle changes to shed extra pounds. Being overweight increases your
likelihood of developing Diabetes, Cancer, and Heart Disease.
Plus, a high number of fat cells trigger the release of
pro-inflammatory chemicals in the body, leading to chronic inflammation. When
the inflammation is ongoing, tissues get damaged. This contributes to a
decreased immune system.
Easy changes to naturally shed weight include: eating more
fresh fruits and vegetables, avoiding refined sugars and processed
carbohydrates, consuming lean, optimally plant-based proteins, drinking plenty
of water, and getting a moderate amount of exercise. Do it all with a smile!
GET REGULAR MEDICAL
SCREENING TESTS.
This will help catch illnesses early on so that you can get
the most effective treatment. Health disorders can be prevented or controlled
if they are caught early. Not only do regular visits to your doctor help ensure
an early diagnosis, but you can also get an up-to-date prescription.
READ FOOD LABELS.
You'd be surprised to learn how much extra sugar is creeping
into your bread, salad dressing, or pasta sauce. Reading food labels will help
you make smarter choices at the grocery store.
EAT A HEALTHY DIET.
Many people only think about their health when it is in
danger; don't wait until you are sick or injured to care for your body. Making
healthy food choices on a daily basis is one of the best ways to maintain your
cardiovascular health, improve your energy levels, and keep your muscles and
bones strong. A healthy diet should be high in fruits, vegetables, and lean
proteins, and low in excess sugar, fat, and alcohol.
STRESS LESS
While stress to an extent may be unavoidable, chronic stress
makes one more vulnerable to illness, colds, and even serious diseases. The
continuation of stress exposes the body to a steady cascade of stress hormones
– cortisol and adrenalin – which suppress the immune system. Breathe deep,
meditate, or focus on ‘letting go’ to reduce your stress. Stress isn't just an
emotion; it has physical repercussions, and chronic stress can negatively
affect your immune system.
Overcoming stress can be done in
two ways, and will ideally involve a little of both. Avoid the activities and
people that cause you extreme stress, if possible. While this will help, you
must also learn how to cope with the inevitable ups and downs of life in a
healthy way. Spend time doing relaxing activities like meditating, dancing, or
having sex. If you think you have chronic stress, consider seeing a therapist
or other professional to help you manage your condition.
BE HYGIENIC.
Hygiene goes beyond looking and smelling your best. Taking
the proper precautions can help prevent the onset and spread of infections or
other illnesses.
(1) Wash your hands regularly with soap and water. This is
help get rid of any dirt, germs, or bacteria you may have picked up throughout
the day. You should wash your hands after using the restroom, before, after,
and while cooking food, after handling animals or animal waste, and before
eating.
(2) Shower daily. If you don't want to wash your hair every
day, then invest in a shower cap and rinse your body with soap and water. Use a
loofah or body sponge to remove excess dirt and dead skin cells.
(3)Brush your teeth
twice a day, and floss every night. This will help prevent the gum disease
Gingivitis.
(4)Carry
antibacterial hand sanitizer and use it when you ride the bus, touch public
door handles, and so on.
SLEEP SOUNDLY.
Sleep is a time when growth-promoting and reparative
hormones knit up the raveled sleeve of daily life. Sleep deprivation activates
the stress response, depresses immune function and elevates inflammatory
chemicals (which cause you to feel ill).
Getting adequate sleep not only improves your mood and
energy levels, it prevents strokes and helps you manage your weight. Strive for
7-8 hours of uninterrupted sleep per night. Fatigue increases your
susceptibility to illness. A lab experiment at the University of Chicago proved
this by limiting test subjects’ sleep to four hours and then giving them a flu
vaccine; their immune systems only produced half the normal number of
antibodies. Like stress, insomnia can cause a rise in inflammation – and
similarly an increase in cortisol. It’s clear a great way to boost your immune
system is to get 7-9 hours of sleep every night.
Chronic sleep deprivation raises the risk of the common
cold. Mothers whose small children interrupt their sleep have more respiratory
infections, particularly if those wee ones go to day care. In one study, after
researchers inoculated volunteers’ noses with cold viruses (a reward was
involved), men and women who habitually slept less than seven hours a night
were almost three times more likely to develop a cold than those who slept
eight hours or more.
MAKE MORE LOVE.
While having lots of
friends is healthy, science also shows that intimate, sexual relationships have
immune system perks. Michael Castleman, renowned health writer and publisher of
Great Sex After 40, writes, “A 2004 study shows that the close contact of
lovemaking reduces the risk of colds.” Specifically, this study found that
college students who had sex once or twice a week had 30 percent more salivary
IgA antibody than those who had sex infrequently.
DRINK ENOUGH WATER.
Water helps energize your muscles, improve bowel function,
and balance your body's fluid levels. You should drink 8 glasses of water every
day. Avoid quenching your thirst with soda, alcohol, tea, or coffee, as these
drinks actually dehydrate you.
SURROUND YOURSELF
WITH LOVED ONES
Having strong relationships has been proven to boost your
physical and mental health – and improve the immune system. Several studies
support the idea that people who feel connected to friends – whether a small or
large group – have a stronger immunity than those who feel alone.
MEDITATE OR
RELAXATION TECHNIQUES
If stress suppresses the immune system, then practices that
suppress stress boost your body’s ability to heal itself! Lowering levels of
Cortisol in the blood can improve sleep, and boost the immune system; this can
easily be achieved by meditation or other relaxation techniques.
Meditation need not be intimidating – just relax and strive
to quiet your mind for 5-15 minutes a day. Other possibilities include
listening to a guided meditation tape, focus on all the positives in your life,
or just watch your thoughts and practice ‘letting go’.
LAUGH!
The wonderful thing about letting out a hearty laugh is that
it decreases the amount of stress hormones in the body while increasing a type
of white blood cell that fights infection. Watch a comedy, let your stress hormones
drop while your endorphins and growth hormones rise!
CREDITS;