The immune system is not a single entity but rather, a complex of several organs working together to ensure that your body fights off diseases successfully and that you stay healthy. If one component of the immune system fails to perform its function, this will affect the rest of the organs that are involved in immune system function. This malfunctioning results in what we commonly identify as diseases.
Here in this post, we are going to explore how to bolster our immune system and prime it to effectively fight off diseases.
To keep your immune system healthy, it is important to try to maintain as much of circadian rhythm as possible. The following are tips on how to do so:
1. Wake up early in the morning and try to sleep early enough to get an average of 8 hrs a night.
2. Limit stress in your life as much as you can; the most simple way to do so is not to overwork your body or overthink.
3. Get rid of toxic habits such as drinking and smoking.
Live a Balanced Diet
A balanced diet is key for a healthy and balanced immune system.
Make a diet plan that includes fruits, vegetables, meats, fishes, and staple foods in balanced amounts. You can look for ready-made diet plans on the internet or consult your physician to make you one. Additionally, supplement your diet with vitamins when necessary and remember that balance is key; you do not want to malnutrition but you also don’t want to exceed the recommended amounts for your diet.
Have a Workout Plan
Exercise is important for your immunity. Without putting muscles to work every day, your body won’t be strong enough to fight diseases with might and main.
Exercise improves blood circulation in the body and a healthy circulation allows for easy transportation of substances and materials between organs.
Stay Medically Updated
Being in tune with your body allows you to pick up easily on anything that might no be functioning correctly. Be aware of what the normal values for your weight and height are in terms of vitamin D levels, sugar levels, etc.
If you are regular with these self-assessments, you are likely to diagnose any problem in your body before it manifests itself as a disease.
Take the Right Vitamins
Vitamins are great additives for when you have a deficiency in any levels in your body. The following vitamins allow for a smooth immune system flow.
Vitamin A has antioxidant properties and is a membrane defender. It keeps away the radicals that damage membranes and enter the body to interfere with processes. Vitamin A protects lungs from developing cancer and it also helps prevent degenerative diseases that come into play with growing age.
This vitamin can be obtained from fish oils, eggs, meat, kidney, liver, milk, and cheese. Vitamin A supplements are also extensively available as immunity boosters.
Vitamin B6 is the energy and immunity impulse. It aids biochemical reactions and metabolizes fats keeping the body fit. It exerts anti-inflammatory properties which marginalize many potential diseases.
Research says that vitamin B6 deficiency adversely affects humoral and cell-mediated immune responses. It is, therefore, critical to maintaining recommended vitamin B6 levels in individuals.
Vitamin B6 is found aplenty in fishes (salmon and tuna), turkey, hazelnuts, banana, sweet potatoes, and garlic. It also comes in a blend of B-complex vitamins. All the B-vitamins acts as synergists for improved immunity.
Vitamin C is the guard to your immune system. It optimizes immunity and prepares the body to fight off potent bacterias all the time. It de-oxidizes reactions saving the body from inflammation and it produces the collagen that keeps intact the necessary tissues and organs. It is also touted for magical wound healing properties.
Vitamin C is found in abundance in natural food sources. Citrus fruits and vegetables provide sufficient amounts of vitamin C.
Vitamin C supplements are also available in combination with other vitamins to give your body an immunity boost.
Vitamin E is an antioxidant that attacks rogue radicals and bacteria and saves the immune system from developing infections. Vitamin E protects the body’s’ immunity and adds strength to it by destroying harmful elements that may disturb the good order of body functions.
This vitamin is found effective in fortifying some protection against heart diseases and certain types of cancers. The University of Maryland has found out that people with higher levels of vitamin E have little or no risks of developing cardiovascular disorders.
Vitamin E is found in fruits, vegetables, and nuts. The key sources are spinach, kale, turnip greens, hazelnuts, almonds, raw seeds, plant oils, avocados, broccoli, papaya, and olives. These supplements are also popular as immunity defenders and skin enhancers.
Vitamin K is another critical player for the immune system. It protects from the calcification of the arteries, which is an important contributor to heart diseases. Vitamin K also keeps the blood clotting normal and it also regulates kidney and liver functions.
Vitamin K is also found in plant foods. The green veggies abundant in vitamin K1, K2, and K3 are collard, kale, lettuce, mustard greens, sprouts, broccoli, and turnips.