We all search for ways to boost our immune system. While there is no magic pill to increase immunity, there are ways to keep your immune system strong so that you are better prepared to fight infections and heal quickly. In this blog, we review how good nutrition, adequate sleep and managing stress all contribute to supporting your immune system and maintaining you well. So, in this article we are going to cover on how to build immune system.
Pay attention to vitamin D
You would be surprised to know that most people have low levels of vitamin D (especially in winter). Sometimes dangerously low. Some people know that they felt they were really healthy, actually had levels below 20 ng / ml, a limit that could severely limit your immune system and hormone balance. It is best to get your vitamin D from the sun if you can. The sun is the best source of vitamin D, and it contributes to powerfully strengthening your immune system when your body can naturally produce vitamin D from moderate sun exposure. When UVB rays (not UVA rays) from the midday sun hit your skin, they react with the oils in your skin to slowly produce the vitamin D absorbed by your body. Note that sunscreen blocks your body’s ability to produce vitamin D. If you work in an office 9 to 5 days a week, it is most likely that you need vitamin D supplementation. But when it comes to vitamin D, you will find many supplements that contain artificial forms. I need to be careful. Artificial vitamin forms are almost always either ineffective or even potentially harmful than natural forms.
A strong immune system works in 30 minutes of moderate physical activity on most days of the week. Most of the studies states that protective antibodies and white blood cells fill the body faster during exercise, possibly compared to early detection of the disease if you were sedentary. Exercise helps reduce stress that is thought to increase your odds of getting sick .
Get plenty of sleep
Sleep certainly doesn’t feel like an active process, but a lot of important activities are happening in your body when you wake up – even if you don’t realize it. For example, important infection-fighting molecules are formed at bedtime. Studies have shown that people who do not get enough quality sleep have a higher risk of getting sick after exposure to the virus, such as the common cold. To give your immune system the best chance of fighting infection and disease, it is important to know how much sleep you should get every night, as well as steps to take if you are sleepy.
Eat more healthy fats
Healthy fats, found in olive oil and salmon, can increase your body’s immune response to pathogens by reducing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Olive oil, which is highly anti-inflammatory, is associated with a lower risk of chronic diseases such as heart disease and type 2 diabetes. In addition, its anti-inflammatory properties can help your body fight harmful disease-causing bacteria and viruses.
Stay on top of stress
Whether it comes quickly or builds up over time, it is important to understand how stress affects your health – its effect on your immune system. During periods of stress, especially chronic stressors that are persistent and long-lasting, your body reacts by initiating a stress response. This stress response, in turn, suppresses your immune system – increasing the likelihood of infection or illness. Stress is different for everyone, and how we believe it is also. Given the impact it can have on your health, it is important to know how to identify stress. And, whether it is deep breathing, mediation, prayer or exercise, you should also be familiar with activities that help you reduce stress.