Our immune system is our body’s first line of defense against foreign invaders. It is the natural defense of our body and, without it, we would not have any chance against microorganisms such as fungi, viruses, parasites and bacteria.
These pesky health-destroying intruders lurk everywhere and it is our immune system working around the clock that sets up protective barriers that prevent them from entering our body.
If one escapes, our immune system has a backup plan that kicks in and sends out a variety of chemicals and proteins along with a large number of white blood cells, all seeking to find and attack the foreign antigen before it has time to reproduce. .
A strong immune system helps keep all health problems at bay, from dangerous illnesses to common colds. When working at peak performance, it recognizes and responds to millions of antigens that produce what is needed to eradicate them.
Dr. Bruce Polsky MD, St. Luke’s Roosevelt Hospital in NY states, “We are endowed with a great immune system designed to keep us evolutionarily healthy.”
However, when we continually engage in unhealthy habits / lifestyles, we weaken our immune system. These dangerous actions open the door for foreign invaders and the end result is that we become ill.
Simple and healthy tactics, such as frequent hand washing and avoiding close contact with people affected by the disease, are obvious solutions we can employ to prevent ourselves from getting sick.
Taking a proactive stance to boost our immune system is the other.
Here are some tips to help keep your immune system in tip-top shape:
Nutrient-rich diet –
Vegetables, fruits, and other plants contain natural substances known as phytochemicals (natural compounds found in plants) that give them their color and flavor. These phytochemicals act as powerful antioxidants that neutralize free radicals before they can cause damage. They also serve as soldiers, supporting the immune system and the death of damaged cells, protecting the body from damage, and creating new, healthy cells.
All diseases, illnesses, and infections are more difficult to prevent if the body is lacking in nutrients or undernourished. It is best to choose and enjoy foods from all the food groups, including some protein with every meal and snack.
Proper exercise –
The immune system responds very well to exercise. After the diet, it is one of the pillars that contributes to good general health and strong immunity. It activates the sympathetic nervous system and increases heart rate, blood pressure and respiration, making us feel better and more energetic.
It activates our circulation, reduces anxiety and stress, slows down the aging process and helps us live longer and better.
Recent studies conducted at the University of California-San Diego; The School of Medicine revealed that 20 minutes of exercise provides our body with anti-inflammatory effects that, in turn, increase immunity.
Reduce and avoid stress –
Our mental state affects our health. Long-term chronic stress increases the chances of illness by depressing the immune system. This kind of emotional and mental wear and tear takes a toll on our immunity and our health.
Deep breathing, meditation, and exercise help reduce the effects of chronic stress.
Adopt a healthy attitude –
Although we cannot control all the events of our life, we can control our feeling / attitude / response towards them. A positive and good attitude (seeing the glass half full instead of half empty), expressing gratitude every day in all situations, strengthens our immune system and increases all the chances of a positive outcome.
Laughter heals
Laughter is powerful, more than we realize. It boosts our immunity because it has the power to lower our stress hormones, increase infection-fighting antibodies, and trigger the release of “happy” endorphins.
As an added health benefit, it also works our abs, lowers our blood pressure, improves heart health, and stimulates our T cells. It really is “the best medicine.”
According to Dr. Lee Berk, PH, Pro Loma Linda School of Medicine, “The best doctors understand that there is an intrinsic physiological intervention triggered by positive emotions such as happy laughter, optimism, and hope.. “Laugh often, it’s free for everyone.
Quality sleep –
Sleep is an important component of being healthy. It is the downtime the body uses to rebuild and restore. Lack of it results in a weak immune system for a variety of reasons. A major problem is that fewer cytokines are produced. Cytokines are proteins released during sleep that target infection and inflammation by creating an immune response.
Ongoing studies show that those with chronic sleep loss are more likely to become ill after exposure to viruses.
If your sleep cycle is interrupted and your schedule allows, try to make up for the loss with a nap. Two daily naps, one in the morning and one in the afternoon (no more than 30 minutes in length) decrease stress and offset the negative effects created by lack of sleep on the immune system.
Step into the sun –
Sun / natural sunlight is the body’s main supplier of vitamin D. Vitamin D helps the body produce antibodies that, in turn, stimulate the healthy functioning of our immune system.
For example, one of the main reasons for respiratory problems is low levels of vitamin D. A simple walk outside in sunlight for about 20 to 30 minutes helps ensure that the body produces enough vitamin D.
Fresh air and sunshine help heal us.
A strong immune system doesn’t make us invincible, but it does put the odds in our favor. Therefore, our first line of defense against life’s many health challenges is a healthy lifestyle.
Our immune system gets a real boost when we adopt an “attitude of gratitude”, put on our fitness gear, enjoy and share lots of laughs, and focus on healthy foods.
He is a true warrior when it comes to lowering our chances of getting sick and provides the additional strength needed to fight any invaders that find his way. It’s something good.