7 Simple Ways to Boost Immune System
Successful individuals should have longevity to enjoy their success, dignity, and rewards. We may not able to change unavoidable health factors or circumstances as the consequences of genetics or accidents. The good news is we can at least boost the body’s immune system to prevent diseases and be far from the risk of mortality.
Immune System Definition
The immune system is the body system with complex biological structures and processes that protects the body from foreign substances, cells, and tissues. By producing an immune response, the body may be able to protect the disease.
It is amazing that the immune system keeps a record of every germ it has ever defected, recognizes, and destroys it quickly if it enters the body again.
We can Boost the Body Immune System in Simple Ways
During this tough time of Corona Virus or COVID-19 has been spreading around the globe since December 2019, we learned that individuals especially senior citizens who have lower or deficient immune systems are put at risk in fighting the disease. It is essential for everybody to have a sufficient and strong immune system for at least preventing severe infected symptoms that may jeopardize their lives.
The said virus was firstly known as a novel Coronavirus (nCorona Virus). It is a new virus that nobody has the immune yet. That means everybody has the same risk level or equal risk of infection, no matter of age, gender, and genetics.
There is no magic bullet to prevent this virus. The plus side is whoever is healthy has minimal risks of serious symptoms or death. Healthy people may be able to build their immune system to fight the viruses.
The truth is the virus will not go away, but we can control, manage, and respond smartly. The same as SARS, MERS, and HIV, the diseases exist. Once they exist, the way to protect ourself is to control them by vaccine and many protocols by the national health care system in each country. For an individual, we can manage to protect by booting his/her immune system.
7 Simple Ways to Boost Immune system
In the medical study and research, if we have healthy lung and self-antigens in the thymus, which produces T Cell., the T Cells of white blood cells have a role in modulating the immune response.
That sounds complex. I am delight to discuss the more simple way to boost the immune system more quickly.
Here are seven simple and economical ways to boost the immune system in your body.
1. Maintaining Hydration
Water is the best fluid for the body to maintain hydration. Drinking lots of water helps better blood circulation and nutrient absorption. The average human adult male and female needs are approximately 60% and 55% water. The percentage may vary based on age, health, weight, water intake, and sex. (R)
Water is essential for the human body for many reasons and keeps our lives going. If you are interested, you can learn what water does for you here.
Generally, an adult male needs about 3 liters (3.2 quarts) per day while an adult female needs about 2.2 liters (2.3 quarts) per day. Maintain hydration by having daily sufficient drinking water can help improve the overall health and immune system.
There is strong evidence that fasting is beneficial. The research and study in 2014 at the University of Southern California (USC) revealed that prolonged fasting promotes stem cell-based regeneration.
When you starve, the body system tries to save energy. There is a process of recycling of the immune cells that are not needed, especially those that may be damaged.
During fasting, the body may decrease antioxidants. The body will get rid of old and damaged cells and regenerate new cells.
We learned that the Muslim Ramadan fasting boosts higher immune systems. The Arabian fasting people are healthy with more energy and freshness. New generated white blood cells are healthy and can kill germs to strengthen the immune system.
The study also reported that fasting between 2 and 4 days can actually regenerate and boost your immune system. The process triggers your body’s stem cells to create more white blood cells, strengthen and restore the immune system. (R)
Exercise is good for all physical and mental health. Physical exercise can reduce stress hormone and boost T Cells – white blood cells – the immune system in the body. Exercises also increase insulin sensitivity in the cells and reduce blood sugar, which causes inflammation. (R)
It is not necessary to do heavy exercises like a marathon or a heavy athlete. Keep body moving is the key. Yoga or aerobic exercises may be the best way to move the muscle. Exercises can increase HDL levels, help the better flow of lymphatic fluid, improve the cardiovascular system, and improve the intestine system.
It is beneficial to exercise regularly to promote more blood flow throughout the body. Your heart and muscle will get stronger. Your lungs work more effectively in handling oxygen to the rest of your body. The most important is the exercises can boost your immune system by strengthening the cells to attack bacteria and viruses. That is opposite to people who don’t exercise, the cells work more slowly.
A few hours after your moderate exercises, your immune system is stronger to fight against bacteria or viruses that could cause illness.
Walking for half an hour every day or work out in the gym a few times every week can boost your immune system. The studies have shown that people who do exercise regularly are healthier than people who don’t. However, don’t forget to have enough rest for your body.
4. Stress Management
Stress hormones – corticosteroids suppress immune processes, increase heart rate and blood pressure, and disturb the digestive system. The increased cortisol level damages the nervous system, increase inflammation and may damage genetics. (R)
The stress hormone can suppress the effectiveness of the immune system by reducing the number of lymphocytes, which are essentially white blood cells for the immune system.
Stress increases heart rate and blood pressure, and it can lead individuals to practice unhealthy behavior for reducing their stress, such as drinking and smoking.
Stress is linked to headaches, infectious illness, cardiovascular disease, diabetes, asthma, and gastric ulcers. Try to minimize stress by reading, exercise, and practicing meditation.
5. Adequate Sleep
The amount of appropriate sleep hours depends on aging and quality of sleep. Sleep deprivation can damage the body’s cells. An average adult is recommended to have 7 to 9 hours daily sleep. During the sleep time between 10 pm to 2 am, melatonin and growth hormone in the body are generated which helps maintain and strengthen the body cells for the better immune system.
Diagram: higher risk of common cold associates with lower than 7-hour sleep
The studies revealed that T-cells of white blood cells go down if we have sleep-deprived, and inflammatory substances increase which leads to a higher risk of developing a cold or flu. (R)
It is best to go to sleep and wake up at the same time every day. The human circadian rhythm or biological clock is most relevant to the daily light. Our brain produces melatonin hormone, which is a powerful antioxidant for overall health during nighttime. Therefore, the ideal bedtime for an average aged adult is between 10 pm to 6 am.
Poor sleep can increase inflammation, blood pressure, insulin resistance, cortisol, weight gain, and cardiovascular disease, as well as decrease blood sugar regulation. (R)
Scientists found that getting good sleep can strengthen your immune system and discovered that quality sleep enhances T cells – white blood cells – that can destroy cells infected by viruses and other human pathogens. Poor sleep may decrease the effectiveness of T- Cells functions.
6. Citrus diets and C Supplement
Citrus fruits contain vitamin C and can increase the production of white blood cells. Citrus fruits, such as lemons and grapefruit are highly acidic, but turn alkaline when they are metabolized by the body. It is believed that the change to higher pH can be used to treat or prevent disease. (R)
The body does not produce or store vitamin C, therefore supplementation with vitamin C is helpful for building up your immune system for fighting infection and healing cold and flu.
The alkaline from citrus food is believed it is essential for fighting infections. And it is best to consume citrus vitamin C from natural sources such as grapefruit, oranges, tangerines, lemons, limes, and clementines.
6. Vitamin D Diets or Supplement
Foods that contain vitamin D are fatty fish like tuna and salmon, some dairy products: orange juice, soy milk, and cereals, beef liver, cheese, and egg yolks. (R)
According to the 2017 systematic review and meta-analysis of individual participant data, BMJ, 15 Feb 2017, Dr. John Campbell referred that deficiency of vitamin D has been linked to increased severity of viral infections. Supplement vitamin D can reduce the risk of contracting respiratory tract infections.
According to the National Institute Health and Care Excellence in the UK, all adults should take a daily supplement containing 400iu (international units) or 10 mcg (microgram) of vitamin D throughout the year. There is no adverse risk of taking.
It is important to make sufficient vitamin D, which is essential for regenerate white blood cells, enhance the immune system, and reduce the scope of the acquired immune response.
A low level of vitamin D is associated with an increased risk of any type of cancer and a decreased survival rate. You can watch the video here for the full information.
Other Sources to Boost Your Immunity
There are many foods that contain anti-oxidant properties to boost your immune systems, such as ginger, garlic, turmeric, green tea, broccoli, mushroom, and more. Learn about foods that boost your immune system here.
Other than the above mentions, non-smoking habits to maintain more healthy lungs, healthy weight, and avoid drinking alcohol are important for keeping your healthiness.
It is important to maintain and strengthen the immune system for fighting viruses, bacteria, and parasites for our survival. The immune system keeps us healthy.
During the global pandemic, whoever has a strong immune system has a potential low risk of serious symptoms and mortality. Everybody has the same risk level associated with the new virus. It depends on how your body responds to it. So it is wiser to strengthen the immunity in your body, keep the social distance and lockdown yourself at home is a smart way to block the chain.
I wish you all are safe during this tough time. If you have comments or wish to share your experience, please feel free to share below.