The immune system is a complex mechanism made of many different organs, cells, and chemicals that our body uses to defend itself against infections. Like any other part of your body, your immune system functions better when your body is healthy and well-nourished. Since it is a system made of many parts, immune system boosters usually contribute to an overall improvement in the system’s functions rather than specifically targeting a particular component of your immune system. Here are some ways you can strengthen your body’s defense against microorganisms!
Get Plenty of Sleep
The amount of sleep seniors get and the strength of their immune system are closely related. Studies have found that getting too little sleep or having a bad quality of sleep can make you more prone to catching diseases. You can aim to get sufficient rest by sticking to a strict sleeping schedule. This will ensure that your body’s natural wake-sleep cycle is well-maintained. Another tip is to do relaxing activities like reading or meditating before bed, to help your body wind down and prepare for sleep.
Eat Whole Plant Foods
Healthy food groups you should aim to consume include fruits, vegetables, nuts, and legumes. These foods contain high amounts of nutrients that help boost your immune system. Antioxidants reduce inflammation, which can help prevent many diseases and even Alzheimer’s disease. Fiber, which is present in many vegetables, helps you to maintain a thriving gut microbiome. These beneficial bacteria in your gut prevent harmful microorganisms from infecting you via the digestive tract. Blend some spinach into your next smoothie or eat an apple a day, it’s as easy as that!
Exercising regularly helps to give your immune system a boost. Just one period of moderate exercise has been found to enhance the effectiveness of vaccines in immunocompromised people! Frequent and consistent exercise has been linked to effects like decreased inflammation and rejuvenation of your immune cells. Exercise does not have to be boring. You can take classes with a personal trainer or go on a hike with your friends; the possibilities are endless! The key thing is to make sure your body gets the movement and exercise it needs.
Keep Your Stress Levels Low
The effects of stress on your body often go unnoticed. However, it has been found that extended periods of mental stress can diminish a person’s immune response. Furthermore, being exposed to stress continuously can cause inflammation and destabilize immune cell function. To keep yourself stress-free, try engaging in relaxing activities like yoga or journaling. Alternatively, spending time with friends and family in a fun and upbeat environment is also a good way to keep yourself from stressing over things.
Keep Yourself Hydrated
Hydration is key to ensuring that your body is in a good condition. Dehydration can disrupt heart and kidney functions, contributing to the suppression of your immune system. To tell if you are hydrated, make sure your urine is pale yellow or clear. Water is the healthiest source of hydration. Be sure to drink up as soon as you feel thirsty and stop when your thirst is quenched. Too much water can also disrupt your body’s standard functions!