Strengthen Immune System: In a world where we are exposed to various diseases, it is important to strengthen the immune system. Some healthy habits in our lifestyle can lead to strengthening the immune system.
If you have a strong immune system, your body is better able to fight diseases and infections. Read more about these healthy habits. Stay with Chashmak Mag.
Immune System And Healthy Lifestyle Habits
Strengthen Immune System, The immune system is responsible for protecting your body against diseases and infections. This advanced and complex system consists of cells in the skin, blood, bone marrow, tissues and organs of the body. If all these components work properly, they protect the body against dangerous pathogens such as bacteria and viruses and reduce the damage caused by non-infectious but destructive factors; For example, sunburn or cancers.
Think of the immune system as an orchestra. In order for the orchestra to perform at its best, all the artists and all the instruments must do their job properly. None of the people and musicians should play faster or faster than others. All the components of the orchestra must perform their work exactly according to the plan.
Strengthen Immune System, The immune system works in the same way. In order to protect your body from various injuries, all its components must work according to plan. The best way to make sure this system works is to incorporate the right habits into your daily life. With these correct habits, you will ensure the health of the immune system and its various components.
In the following, we mention 7 habits that strengthen the immune system.
Having a healthy immune system depends on various factors. In order to have a healthy body, you need to change your lifestyle towards a healthy life. Include these 7 habits in your daily life plan to see the result soon.
Strengthen Immune System
1. Having A Healthy Diet
Strengthen Immune System, Food is one of the most important parts of our daily life and nothing affects the health of our body and soul as much as food. It is recommended to have a healthy diet to strengthen the individual systems and organs of the body.
The nutrients you get from food, especially plant foods such as fruits, vegetables, and spices, are essential for the proper functioning of the immune system. Many plant foods also have antiviral and antimicrobial properties that help the body fight infections.
For example, research has shown that spices such as cloves, oregano, thyme, cinnamon, and cumin have antimicrobial and antibacterial properties that prevent the growth of harmful bacteria and fungi in the body.
Strengthen Immune System, In addition, minerals such as zinc, iron, selenium, copper, and vitamins A, C, E, B6, and B12 that you get from healthy foods are nutrients that the immune system needs to do its job. Each of these substances has a vital role in protecting the function of the body’s immune system.
The lack of any of these substances can cause various diseases. For example, research has shown that vitamin C deficiency increases the risk of infections. The human body does not produce this water-soluble vitamin, and we must obtain this vitamin through food such as kiwi, citrus fruits, etc.
Strengthen Immune System, Protein is also very necessary for the health of the immune system. The amino acids in the protein build and protect the body’s immune cells. Avoiding the consumption of this food item will greatly reduce the body’s ability to fight infections.
When you want to have a proper diet to maintain the health of your immune system, include more plant foods in your diet. Add a variety of fruits and vegetables to soups, stews, smoothies and salads. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits such as oranges, grapefruits, tangerines, strawberries, etc. are among the best sources of vitamin A and C. All types of nuts and seeds provide protein, vitamin E and zinc needed by the body.
The best sources of zinc and protein include seafood, lean meat, chicken, etc.
Strengthen Immune System
2. Control Stress
Strengthen Immune System, Long-term stress leads to an increase in the level of the steroid hormone cortisol.
The body relies on hormones such as cortisol during short-term stress (when the body is in a “fight or flight” response). When cortisol levels are consistently high, it essentially inhibits the immune system from doing its job of protecting the body from potential microbial threats such as viruses and bacteria.
Strengthen Immune System, There are effective techniques to reduce stress. The key is to find what works for you. Try meditation, journaling, and any activity you enjoy (such as fishing, golfing, or drawing) to reduce stress. Try to do at least one stress-reducing activity during the day. Don’t have time? Start small. Set aside five minutes for fun every day and increase it if possible.
Strengthen Immune System
3. Having Enough Sleep
Strengthen Immune System, The body is repairing and regenerating when it sleeps. For this reason, it is necessary to have calm and high-quality sleep in sufficient quantity for the health of the body’s immune system.
Sleep is when your body produces key immune cells such as cytokines (a type of protein that can fight or cause inflammation), T cells (a type of white blood cell that regulates the immune response), and interleukin 12 (a pro-inflammatory cytokine). Produces and distributes.
Strengthen Immune System, When you don’t get enough sleep, your immune system can’t do these things either, so your body doesn’t defend against invaders and you’re more likely to get sick. A study published in 2017 found that compared to healthy young people who had no sleep problems, healthy young people with insomnia were more susceptible to getting the flu, even after vaccination.
Lack of sleep also increases the level of cortisol, which is not useful for the functioning of the body’s immune system.
Strengthen Immune System, It is recommended that adults sleep 7 hours a day to have a healthy body. To increase the quality of your sleep, observe sleep hygiene. For example, put away electronic devices at least two to three hours before going to bed. Try not to read books and stressful content before going to sleep.
Strengthen Immune System
4. Regular Exercise, Especially Outdoors
Strengthen Immune System, Regular exercise reduces the risk of chronic diseases; Diseases such as obesity, type 2 diabetes and heart diseases. It also reduces the possibility of bacterial and viral infections.
In addition, exercise causes the release of endorphins; A group of hormones that reduce pain and induce feelings of pleasure. With these hormones, stress management becomes easy. Stress can have negative and destructive effects on the body’s immune system. As a result, reducing and managing stress can also help strengthen the immune system.
Strengthen Immune System, There is a lot of evidence that shows that people who are more physically active in general are less likely to suffer from diseases such as infections and chronic diseases such as cancer and type 2 diabetes. By exercising, the body keeps the immune system more alert, as a result, the immune system looks for defective or infected cells and destroys them by distributing immune cells throughout the body.
Strengthen Immune System
5. Avoiding Alcohol Consumption
Strengthen Immune System, Consuming a large amount of alcoholic beverages has many harms to the body’s health, including that it severely reduces the function of the body’s immune system. When you drink a lot of alcohol, your body spends a lot of energy detoxifying the body, which causes a malfunction in the normal functioning of the immune system.
According to research conducted in 2015, alcohol consumption can reduce the body’s ability to fight infections and even make recovery from diseases much slower. This is why people who drink a lot of alcohol are more likely to develop lung infections, liver diseases, and some types of cancer.
Strengthen Immune System
6. Quit Smoking
Strengthen Immune System, Smoking can have a detrimental effect on the health of the immune system. Chemicals released in cigarette smoke, which include carbon monoxide, nicotine, nitrogen oxide, and cadmium, can disrupt the growth and function of immune cells.
In addition, smoking increases the severity of viral and bacterial infections, such as lung infections and post-surgical infections. To have a healthy immune system in the body, do not smoke, and if you are not a smoker, avoid cigarette smoke as much as possible.
Strengthen Immune System, If you are currently a smoker, there are many reasons that will convince you to quit this harmful habit. There are even alternative methods that make it easier for you to quit smoking, such as nicotine replacement products, certain medications, and behavioral therapy.
Strengthen Immune System
7. Controlling The Symptoms Of Chronic Diseases
Strengthen Immune System, Chronic diseases such as asthma, heart disease and diabetes can affect the immune system and increase the risk of infection.
For example, when people with type 2 diabetes don’t manage their blood sugar properly, it can create a chronic inflammatory response that weakens the body’s immune system. People with asthma also have similar conditions, and the probability of contracting and even dying from influenza is higher in them.
Strengthen Immune System, Living with a chronic illness is like trying to drive a car with three tires. If you get an infection with underlying and chronic diseases, your body needs more effort to recover from the disease.
If you can control your chronic disease conditions, your immune system will be better prepared to fight diseases. Always take your medications on time and see your doctor regularly. Replace unhealthy habits with healthy ones, and your immune system will reward you for your efforts.
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