In the following weeks, there will likely be an increase in respiratory illnesses such as influenza, COVID-19 and RSV. Now is an excellent time to strengthen your immune system to help combat those respiratory illnesses. However, a lot of bad habits might make it more difficult for our bodies to fight off these diseases.
Your body’s immune system is like its own armed forces, sworn to protect it from all threats, both internal and external. Your immune system can get a boost by regularly eating a range of nutrient-dense foods, such as fruits and vegetables, that are high in vitamins and minerals, according to the Centers for Disease Control and Prevention.
Here are some tips on maintaining a balanced immune system that can protect you this season:
Balance is key to a healthy immune system
The first line of defense is a healthy lifestyle. These factors can put you at risk:
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How poor nutrition can add unhealthy risks
Eating too much, or too little, can be harmful. Ensure you include enough healthy foods in your diet and avoid consuming too many items that are low in fiber or high in fat, salt and/or sugar. Unhealthy eating can contribute to the risk of developing health problems and even some illnesses:
Good food choices help boost your immune system
No supplement will cure or prevent disease. But, a proper diet can help prepare the body to better fight disease.
Make sure your daily diet includes fresh fruits and vegetables. Remember to include nuts and whole grains.
Vitamin C can stimulate the production of white blood cells, which are key to fighting infections. Vitamin C is high in kiwifruit, red bell peppers, strawberries and citrus fruit. With such a variety, it’s easy to add foods high in this nutrient to any meal. However, some vitamins can be unsafe if taken in excessive amounts, especially if taken frequently.
It is a good idea to cut back on fried foods and beverages that are heavy in added salt and sugar, as these may all harm your body’s ability to fight off illness. Don’t forget to drink plenty of water and try to avoid snacking irregularly. If you can’t do without your snacks, try to choose fresh fruits and raw vegetables rather than foods high in sugar, salt, or fat.
It’s important to maintain your weight within healthy ranges. One of the measures that can help in measuring and interpreting your weight is body mass index. A BMI from 18.5 to 24.9 is considered to be within a healthy range. Fat cells are not just passive reservoirs of energy but can secrete hormones that increase inflammation making overweight people more vulnerable to diseases. Making meal plans and scheduling food intake in advance can help to keep weight under control. Especially for those who work remotely, where the temptation to snack is higher.
Best things you can do to prevent sleep deprivation
Studies indicate that sleep plays a crucial role in the functioning of the immune system. Breathing and muscle activity slow down, freeing up energy for the body to fight off illness, according to the Sleep Foundation.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults ages 18 to 60 sleep at least seven hours each night. According to the National Institutes of Health, 1 in 3 adults don’t get enough sleep.
Insufficient sleep makes it more likely one will catch the common cold or the flu. A study showed that people who sleep less than six or seven hours per night have a higher risk of infection in the short term.
Limit the amount of caffeine and alcohol you consume before bed. Alcohol can make you sleepy but can affect your sleep cycle.
Have a sleep schedule. Having consistent cues before bed can play a large role in your nighttime routine. Reading a book, brushing your teeth and other nighttime activities can all be signs to your body that it’s time to end the day.
Physical activity linked to a better immune system
Moderate exercise improves cardiovascular health, lowers blood pressure, helps control body weight and helps bolster your immune system. Unfortunately, according to the American Heart Associationjust roughly 1 in 5 adults and teenagers get enough exercise to stay healthy.
Here are some ways that inactivity can impact the body and weaken your immune system:
Physical activities to help boost your immune system
Moderate physical activity is recommended to fight obesity, heart disease and diabetes. For ideal immune function, health professionals advise engaging in moderate-intensity exercise two to three times a week for up to forty-five minutes. At least 150 minutes of moderate activity each week, or 30 minutes five days a week, should be your goal. For older adults, maintaining an exercise regimen can be very important, according to the American Heart Association.
But don’t exert too much effort for too long. Your immune system may be momentarily suppressed by prolonged (more than 1.5 hours) strenuous exercise without food intake, which could provide an opportunity for an infection to take hold
Chronic stress can impact your body
Chronic stress can have a ripple effect on a person’s health.
Stress causes your body to release cortisolthe body’s primary stress hormone. Increased cortisol levels in the bloodstream can cause inflammation, which alters how your body’s immune system responds to infections.
According to Johns Hopkins Medicine, controlling stress is key to improving your immune system. Here’s how stress can affect the body:
Activities to relieve stress and maintain your cool
You can control your stress levels by making minor adjustments if you are aware of your triggers, which may include relationships, children, or workloads. Here are a few modifications to help reduce your stress:
Overall, maintaining a balanced diet, getting enough sleep, engaging in regular physical activity and keeping stress down are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.
SOURCE CDC, National Institutes of HealthSleep Foundation, American Heart Association, Johns Hopkins Hospital, Healthline.com, Mayo Clinic, Stress.org, the Cleveland Clinic and USA TODAY research
This story was updated to add a missing word in headline and add new information.
