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How to Make Your Immune System Stronger

Exercise is one of the easiest ways to boost your immune system. Even short bursts of activity can help boost your immunity. You can also practice stress management. And don’t forget to wash your hands! If you do a few of these things daily, you will soon notice a difference in your overall health. So, how do you strengthen your immune system? Listed below are some of the best ways to strengthen your immune system.

Plant-based foods

Eating a wide variety of plant-based foods is a great way to boost your immune system. A diet rich in fiber is a great way to improve the functioning of your immune system, as well as lose weight. It can also improve your digestion, as well. Lentils are a great source of fiber, and one serving can meet up to 40% of your daily fiber requirement. You can also use lentils to make meatballs and bolognese sauces.

The same benefits of plant-based foods are apparent when it comes to reducing inflammation. Both fiber and phytochemicals in plant foods are known to improve your immune system, and these nutrients can help to boost your body’s defenses against diseases. Furthermore, prolonged inflammation is linked to the development of various chronic diseases, including cancer and arthritis. However, if you want to protect yourself from the flu and other infections, consider eating more plant-based foods.

Exercise

Studies have shown that regular exercise improves immunity and prevents illness. This is because the immune system helps the body fight sickness-causing germs. According to research published in the British Journal of Sports Medicine, the amount of exercise a person gets every day is the most important factor in their immune health. And these results hold true as a person gets older. In fact, a study of 1,000 adults from the United Kingdom found that those who exercised five or more days per week had 43% fewer sick days than those who exercised less frequently.

A recent review of the study in Frontiers in Immunology challenged this open-window hypothesis. The results show that exercise increases white blood cell and antibody circulation, making it easier for the immune system to recognize and attack infections. Additionally, exercise blocks the release of stress hormones, which weaken the immune system. Moreover, a study published in the Journal of Sport and Health Science showed that moderate to vigorous exercise can improve immune function, reduce the risk of getting sick, and decrease inflammation.

Stress management

The American Psychological Association (APA) recommends that you manage your stress levels for a stronger immune system. Although the immune system is sensitive to stressful situations, it can also be affected by chronic and psychological stress. Chronic stress reduces the number of lymphocytes, or white blood cells, that fight virus. Stress can lower your lymphocyte count and make you more susceptible to illnesses and viruses. Therefore, managing your stress levels is extremely important for your overall health.

It is important to recognize the links between chronic low-grade inflammation and increased incidence of cardiovascular disease (CVD). Both types of inflammation contribute to the early onset of atherosclerosis and the development of its thrombotic complications. The inflammatory hormones cortisol and IL-6 are considered biomarkers of inflammation. This means that they have implications for the health of both healthy and ill individuals.

Hand-washing

You’ve probably heard of the importance of hand-washing for a stronger immune system. However, you may not be aware that the practice also makes your mouth and nose healthier. While you may be able to avoid germs that live on other people’s hands, hand-washing is one of the most effective ways to keep your immune system healthy and strong. Besides hand-washing, you can also take other preventive measures to protect yourself against infections and illnesses, including exercise, meditation, and spending time with family and friends.

Proper hand-washing helps your body fight against germs that are carried by air and can lead to various illnesses. This includes infections caused by fungi and bacteria that cause strep throat. In addition, bacteria and fungi can cause ailments such as ringworm and Athlete’s foot. Hence, it is very important to wash your hands regularly to avoid spreading these infections to others.

Social isolation

Loneliness has been associated with high blood pressure, chronic inflammation, and weakened immune systems. But social connection can relieve physical pain, boost your self-esteem, and increase empathy. In fact, high-quality relationships may improve your immune system and help you recover from disease faster. Similarly, the health care system is a key partner in preventing loneliness. After all, nearly every adult over the age of 50 interacts with a health care professional at least once. For lonely people, these visits to a doctor or home health aide may be the only face-to-face encounters they have.

In the study, six healthy men were isolated for 520 days, a period that mimicked a Mars mission. Researchers found that their immune systems were stronger after the study. However, this seemingly positive effect had some negative long-term consequences. Increased levels of inflammation are known to increase the risk of cardiovascular disease. Moreover, social isolation may increase your stress levels, which is also linked to decreased immune system functioning.

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