The immune system performs a wonderful job of defending you against harmful disease-causing micro-organisms, but sometimes even your strong immune system fails.
What is Immunity?
In simple words, Immunity is the capability of your body to identify its agents from invading agents. Its goes further to explain the capability of your internal agents to defend against pathogens of all sorts.
Occasionally, a germ may invade your system and make you sick. The question stands, is there no way to boost your immune system to be strong enough to face higher pathogens.
How to regulate Immunity
Boosting the immune system is an applaudable effort, but one problem stands: the immune system is a system, not an entity that exists alone. For your immune system to function well, it needs balance and harmony.
Cytokines, which help speed up the immune response, are soluble molecules produced by the interaction between cells. To keep track of your Immunity, you need cytokine elisa kits. Researchers still don’t know much about the immune system, but that doesn’t mean that the effects of your lifestyle on your immune system shouldn’t be studied.
Below are some of the ways you can use to regulate or even boost your immune system.
Get enough rest or sleep.
Sleep/rest and immunity work hand in hand. Lack of or inadequate sleep or rest often leads to a higher chance of you getting ill. This has even been proven scientifically. Studies on healthy people have shown that those who slept less than 6 hours each night were more prone to catching a cold than those who slept for 6 hours or more each night.
If you are having difficulties sleeping, try reducing screen time to an hour before bed. Consider using a blue light emitted cover for your phone or TV since this can disrupt your circadian rhythm (your wake-sleep cycle).
Some other sleep tips include :
- Sleep in a room completely dark.
- Use a sleep mask.
- Exercising regularly.
Eat a lot of whole plant foods
Whole plant produce such as fruits, nuts, seeds, and legumes are rich in antioxidants to help against harmful pathogens. The antioxidants help to combat unstable compounds, which can cause inflammation. Chronic inflammation can lead to many health conditions like heart disease, Alzheimer’s, cancers.
Moreover, the fiber in plant foods can help to feed the microbiome in your gut. A robust microbiome can keep harmful pathogens from entering your body through your digestive tract. Furthermore, fruits and vegetables contain vitamin C, which can help decrease the number of times you catch a common cold.
Eat more healthy fats.
Fats in olive oil and salmon can help to improve your body’s immune response to pathogens by decreasing inflammation. Even though low-level inflammation is a usual response to stress or injury, chronic inflammation can be dangerous and can even suppress your immune system.
Anti-inflammatory fats and oils, e.g., olive oil, can reduce the risk of chronic diseases like heart disease and type 2 diabetes. Their anti-inflammatory properties may help your body fight off deadly disease-causing viruses or pathogens.
Also, omega-3 fatty acids, like those found in salmon and chia seeds, fight inflammation as well.
Eat more fermented foods.
Fermented foods are rich in healthy bacteria called probiotics, which populate your digestive tract.
Some examples of foods with probiotics are:
- Yogurt.
- Kimchi.
- Natto.
- Kefir.
If you don’t regularly eat fermented foods, another option is probiotics supplements.
Limit added sugar intake.
Added sugar and refined carbs all-cause overweight and obesity. Obesity may increase the risk of you getting ill. Limiting your sugar intake helps to reduce inflammation and aid weight loss. It can also minimize the risk of chronic diseases like heart disease.
Given that obesity, heart disease, and type 2 diabetes all weaken your immune system, reducing your sugar intake is a great way to regulate or boost your immune system.
Exercise regularly.
Even though prolonged exercises can suppress your immune system, moderate exercises can help regulate it. Researches show that even a single session of moderate exercise can help to increase the efficiency of vaccines in people with compromised systems.
Some examples of moderate exercises include:
- Biking.
- Jogging.
- Swimming.
- Light hiking.
Final words.
You can make several lifestyle or dietary decisions to boost your immune system. This may include limiting your sugar intake and exercising. Although none of these suggestions can protect you from deadly viruses, e.g., Covid 19, they can help improve your immune system to fight off smaller infections and diseases.
