How can I boost my immune system ?
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How can I boost my immune system ?

Lately, we’ve heard a lot about immune defense. For good reason, it is the natural element that defends our body against external aggressions. Do you want to increase your natural defense system? There are effective solutions to boost your immune system in a natural way.

Focus on the immune system and how it works

The cells of the immune system are precursor cells in the bone marrow. They are divided into two distinct strains: the myeloid and the lymphoid.

The first strain produces small cells that counter viruses and bacteria as soon as they enter the body. The myeloid activates the immune system upon detection of intruders.

Lymphoid stem cells, however, work in a more targeted fashion by producing “specific killer” cells for each pathogen.

The human body constantly comes into contact with pathogens seeking to enter it. To protect itself from these, the body uses barriers like the skin or mucous membranes. However, these are often not effective. The attack weakens the barrier defenses, and pathogens are still able to enter them easily.

However, once inside the body, they directly face the different cells of the myeloid substance. They are also called innate immunity. This name comes from the fact that they immediately recognize intruders and repel them.

If, on the other hand, pathogens manage to cross the defenses, they are dealing with “killer” lymphocytes. They have a more targeted defense to eliminate viruses, bacteria or parasites. After an attack, the killer cells retain a memory of these disruptors and produce cells of immunity. So, if they think about it, these are ready enough to trigger an immune response, that’s the job of vaccines.

Some tips to boost your immune system :

boost your immune system
Boost your immune system

To boost the immune system and fight infections, it is important to have a strong immune system. Here are the tips to optimize the the immune system.

1. Adopt a healthy diet

Malnutrition can lead to a major immune deficiency. If you run out of calories and protein, it is important to strengthen the immune system. You then need to eat balanced. Fruits and vegetables as well as dairy products are preferred. However, to adopt a balanced diet suitable for your body, it is recommended that you seek advice from a nutritional professional.

For better prevention, you can also take probiotics, which stimulate immune reactions by working directly on certain elements of your immune defense. Vitamins (like vitamin D) make the immune system work normally. You also need a lot of vitamin C, because it is not synthesized. You can then get it through food or through food supplements.

Which plant to boost the immune system?

Plants like echinacea, shiitake or grapefruit have a positive effect on your immune system and prevent you from suffering the intricacies of inflammatory diseases.

  • Echinacea helps stimulate the immune system and heat your body.
  • Shiitake, reishi or maitake are mushrooms that come from Asia. They fight against the germs that attack your body. 
  • There is also propolis and grapefruit seed extracts which are very effective in fighting fungal and microbial invasions.

2. Practice regular physical activity

Practice physical activity
Practice regular physical activity

Everyone knows the benefits of physical activity on general health. Regular exercise improves cardiovascular health, maintains muscle mass and improves blood pressure. It also prevents weight gain and reduces all risk factors associated with chronic diseases.

Besides its role in your health, exercise also improves the quality of your immunity. By promoting blood circulation, it facilitates the circulation of immune cells throughout the body. However, good circulation is necessary to prevent infections. In addition, the practice of sport stimulates the immune system by activating certain components.

Several studies have shown that the deficit of the immune system is delayed in the elderly, if they engage in regular physical exercise. On the other hand, too intense physical activity is not beneficial for the defense system, either for the elderly or for the youngest, it could lead to fatigue and cause respiratory tract infection.

If you are an avid athlete, it makes more sense to have yourself followed by a professional. But generally, exercising three times a week for 1 hour greatly improves the potency of your antibodies.

3. Avoid stressful situations

reduce stress
Reduce stress

Another very important point for improving your immune system is stress management. Stress is bad for your health. It can even cause parts of your body and the immune response to malfunction. Women who are overly stressed can have a hard time getting pregnant. A person under stress can have a stomach problem and have difficulty digesting certain foods.

As with your entire body, stress negatively affects your immune system. However, if it is punctual, it does not have a big impact on immunity. On the other hand, if it is chronic stress, the strength of your immune system may decrease. If you are under pressure in your job all the time, your immune defense will have a hard time fulfilling its role.

Stress often releases hormones like cortisol and adrenaline which are very useful in the short term, but very harmful if they are present in the body for a long time. They directly attack your immune defenses by preventing their production.

To fight against stress, it is advisable to sleep well. Generally, an adult person needs 7 to 8 hours of sleep per night. By getting enough sleep, you strengthen your immune defenses, their production multiplies while you sleep. Sleep also helps you maintain an ideal healthy weight which is just as important if you want strong enough immune defense.

4. Stop consuming alcohol and tobacco

alcohol and tobacco
Stop consuming alcohol and tobacco

In addition to being the factors of many serious diseases and having many negative effects on health, alcohol and tobacco negatively impact our immune defenses.

Alcohol makes it difficult for the immune system in its role of defense against harmful bacteria, which impacts its cells which causes an increase in the risk of infections.

Alcohol damages the immune cells in our lungs, whose role is to kill pathogens in our airways. It also destroys microorganisms living in the intestine.

As for tobacco, it reduces the level of protective antioxidants in the blood (such as vitamin C).

In conclusion

Here is a summary of the different tips to apply, in order to boost your immune system and stay healthy:

  • Establish a healthy and balanced diet.
  • Practice physical activity.
  • Get enough sleep.
  • Eat foods rich in vitamin C or take it as a supplement.
  • Hydrate well.
  • Avoid any form of stress.
  • Stop alcohol and tobacco consumption.
Résumé
How to have a good immune system
Titre
How to have a good immune system
Description
The immune system plays a crucial role in our health, so it is important to strengthen its defenses in order to stay healthy.
Auteur
Centre
DDG
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