6 Steps to Strengthen Your Immune System

Immune system is the most important thing that everyone must concentrate. It is the one that guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. Your immune system can deteriorate if you don’t treat it well. Keep your immune systems functioning at its peak performance, so that you can stay healthy. Here are six steps to improve your immune system.

1. Eat Right

Eat just enough of the right foods when you feel hungry.
Just as important as how much you’re eating, is what foods you’re eating. Some nutrients and foods that have been found to enhance the immune system include:
• Vitamin C-rich foods, like citrus fruit and broccoli
• Vitamin E-rich foods, like nuts and whole grains
• Garlic
• Zinc-rich foods, like beans, turkey, crab, oysters, and beef
• Bioflavanoids, which are found in fruits and vegetables
• Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice
• Carotenoid-rich foods, like carrots and yams
• Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil.
• Vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage helps to stop the growth of cancer cells.

2. Exercise Regularly

Regular exercise reduces the number of sick days. Do 35-45 minutes of brisk walking, five days a week, for 12-15 weeks experienced a reduced number of sick days. Exercise doesn’t have to be complicated to provide these benefitsin fact moderate exercise may even achieve a better result. Whatever you do, listen to your body. If you’re under the weather already, take it easy until you feel better.

3. Get Enough Sleep

Deep sleep stimulates and energizes the immune system, while sleep deprivation has the opposite effect. Sleep deprivation or even several days of just partial sleep deprivation affects your immunity level. According to the National Institutes of Health, the average adult needs between 7 and 8 hours a night, although some people may need as few as 5 hours or as many as 10 hours. To make sure you are getting enough quality sleep, avoid caffeinated drinks (and other stimulants), decongestants, tobacco and alcohol. Alcohol can assist falling into a light sleep, but it interferes with REM and the deeper stages of sleep, which are restorative.

4. Manage Stress

Keeping stress out of your life is impossible. But you can still choose to be happy by finding the right way to keeping yourself away from stress. Stress can bring chronic disease, which can cause health problems. Stress hormones can work in two ways, either switching off disease-fighting white blood cells or triggering a hyperactive immune system, which increases your risk of developing auto-immune diseases. So find ways to de-stress a few times per week, whether you exercise, practice yoga, meditate, or take a relaxing bath.

5. Quit Smoking

Smoking and using tobacco products contributes to a host of health problems, and this is one more you can add to your list for reasons to quit. Smoking affects your lungs and at final stage it may lead you to cancer. Therefore it is better to quit smoking right at the initial stage.

6. Consume Alcohol in Moderation

Alcohol abuse can also cause lead to immunodeficiency, making you more susceptible to bacterial pneumonia, tuberculosis, and other communicable diseases. But the moderate use of alcohol (one drink daily for women, and two for men) has not been associated with negative effects on the immune system.

In fact, according to a British survey there is an increasing body of evidence linking health benefits linked with moderate consumption of polyphenol-rich alcoholic beverages, like wine or beer. The article states that, while heavy alcohol use can suppress the immune response, “moderate alcohol consumption seems to have a beneficial impact on the immune system compared to alcohol abuse or abstinence.” So for the time being, the advice remains: everything in moderation.