People are taking extra precautions to stay healthy during this COVID-19 pandemic.
The best way to prevent the spread of the virus is to wash hands for 20 seconds and to practice social distancing. It’s vital to have a robust immune system, though, so that you can fight off any germs you may come into contact with.
Having constant illnesses, fatigue, or other unidentified symptoms may signify that your immune system is weak.
What role does the immune system play?
An immune system plays an important role: It protects you from substances that make you sick, germs that can harm you, and changes that can increase the chances of becoming ill.
If your immune system is healthy, you aren’t aware of its presence. When it goes wrong, because of a weak immune system, or unable to fight aggressive bacteria, there is a greater chance you’ll get sick. Additionally, bacteria that have never been in your body before can probably cause illness.
A wide range of things can activate the immune system, including things the body does not recognize on its own. They are known as antigens. A common type of antigen is found on bacteria, fungi, and viruses. In addition to triggering a range of immune responses, these antigens attach to special receptors on immune cells (immune system cells). When a disease-causing germ becomes familiar with the body for the first time, information is usually stored about how the organism will combat it. In this way, it can recognize the germ faster if it comes into contact with it again.
How to Tell if Your Immune System Is Weak?
- There is always a feeling of fatigue.
- Always feeling under the weather.
- Wounds on your body take a long time to heal.
- Stress levels are high.
- Several stomach problems.
- Infections are a regular occurrence
There is nothing worse than getting sick, and it is our immune system that helps us defend ourselves from various microorganisms that cause disease. The immune system resembles an army in our body, which protects us from disease-causing microbes and viruses. If we fail to take care of our immune system, our bodies deteriorate as well.
The following tips can help boost your immune system.
1. Eating a balanced diet
It is normal to worry about our health once in a while. The majority of us wait until we get sick to care for our bodies. Balanced diets consist of different kinds of foods in certain amounts and proportions. As a result, calories, protein, minerals, vitamins, and alternative nutrients are sufficient. During the short time of leanness, an additional modest provision is reserved for extra nutrients.
It is important to adopt healthy eating habits. Maintaining a healthy diet will promote a strong heart and improve stamina. In addition to this, a proper diet makes our bones and muscles stronger and healthier. A proper healthy diet should contain plenty of proteins, as well as fresh fruits and vegetables, and very little fat and sugar. Citrus fruits, lemons, and tangerines, which contain high levels of vitamin C, help boost our immune systems.
2. Maintain Good Hygiene
A person’s personal hygiene includes how they take care of their bodies. The prevention of illnesses and conditions caused by not taking care of yourself can be achieved by maintaining good hygiene practices. Additionally, it can improve self-esteem and improve relationships
If you think that looking good and smelling good makes you hygienic, you are totally wrong. When we take proper care, it helps us to be protected from various infections and diseases. Do not forget to wash your hands after coming home with water and soap. Cleaning your hands properly helps us get rid of bacteria or germs that we pick in the day. Do not forget to bathe daily and brush your teeth properly.
3. Drink Water
Toxic wastes are cleaned out of our bodies through water. Maintaining a clean body can be achieved by drinking 7–8 glasses of water each day. Our bodies require water to keep a balance of fluids, to energize us, and to make bowel movements easier. It is better not to drink beverages with aerated carbon dioxide to quench your thirst.
These are the evidence-based Health Benefits of water
- Enhances physical performance
- Effects the energy level and brain function in a significant way
- Prevents and treats headaches
- It may relieve constipation
- Possibly beneficial in the treatment of kidney stones
- Prevents hangovers
Water is also helpful for losing weight. The reason for this is because water boosts metabolic rate and increases satiety. It has been suggested that drinking more water can boost weight loss by increasing your metabolism slightly, resulting in more calories burned.
4. Drinking Green Tea
Known for its numerous health benefits, green tea is a popular beverage around the world. Among all of its benefits, green tea is most beneficial to our immune system. Antioxidants found in green tea have been shown to strengthen the immune system by combating oxidative stress. In our bodies, oxidative stress can cause cell damage. The anti-inflammatory properties of green tea help prevent autoimmune diseases like rheumatoid arthritis.
The consumption of green tea is associated with weight loss and a reduced risk of many diseases, such as diabetes, heart disease, and cancer. To reap the most health benefits from green tea, try to drink three to five cups a day
5. Limit Alcohol intake
Alcohol is not digested by the body. It reaches every part of your body quickly after entering your bloodstream. The brain and kidneys are the first organs affected by alcohol, before the lungs, liver, and lungs. The effects of alcohol on the body depend on your age, gender, weight, and the type of alcohol you drink.
Occasionally drinking is okay, however, regular drinkers need to limit their alcohol consumption. Immune deficiency can be caused by excess alcohol consumption. When your immunity is weakened, you are more susceptible to bacteria, fungi, and viruses. It is beneficial for your immune system to drink moderate quantities of wine and beer. Consequently, right now the advice for you is to drink alcohol in moderation.
6. Reduce Stress
Changes that are difficult to cope with can lead to physical, emotional, or psychological stress. The body’s reaction to anything that calls for attention or action is stress. An emotional or physical feeling of tension is stress. Anger, frustration, or nervousness can be triggered by any event or thought. Whenever you face a challenge or are faced with demand, your body experiences stress
We are all affected by stress on a daily basis. Stress is caused by everyday activities, and this can be physical as well as mental. A small amount of stress is beneficial for the body, but if it’s too much, it can cause serious harm. It is best to avoid situations or people who make one feel stressed out. Relax and pamper yourself.
7. Don’t Smoke
When a person inhales and exhales combustion gases, this is called smoking. In addition to marijuana and hashish, tobacco is also commonly smoked, but this is usually in the form of cigarettes or cigars.
Cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease (COPD), including emphysema and chronic bronchitis, are all caused by smoking. Furthermore, smoking increases the risk of tuberculosis, certain eye diseases, rheumatoid arthritis, and other autoimmune conditions.
The immune system of a smoker is weakened compared to those who do not smoke, which is why quitting this habit is important to have a strong immune system. After quitting smoking, even smokers saw their health improve. In almost every aspect of our body, smoking has negative effects. A heart attack is more likely to occur, lung cancer is more likely to occur, and even our immunity is weakened. There is no point in harming ourselves for nothing.
8. Getting enough Sleep is important
Every individual’s well-being and health depend on an adequate amount of sleep. The body requires sleep to repair itself so that it can be fit and ready to face the next day. Furthermore, getting adequate rest may reduce the risk of weight gain, heart disease, and prolonged illnesses.
Stress can also be reduced by sleeping. Regular sleep routines restore and calm the body, improve concentration, regulate mood, and help sharpen decision-making and judgment. A well-rested individual is better able to cope with stress and solve problems
It is recommended by all doctors that one sleeps at least eight hours per day. Whenever your mom tells you to get up early or sleep early, listen to her advice, as moms are always right. A good night’s sleep energizes and stimulates our immune system. Sleep deprivation for a few days will affect your health.
9. Exercise, Exercise, and Exercise
The purpose of Exercise is to condition any part of the body by performing repetitive physical activities in a planned, structured, and effective manner. Exercising generally leaves you sweating, breathing heavy, and your heart rate is elevated.
The World Health Organization (WHO) and American Heart Association (AHA) recommend 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week. It is recommended that sessions last at least 10 minutes.
The benefits of exercising can be numerous, including that it promotes a healthy heart and mind. Our health and longevity can also be improved by exercising regularly. Getting any kind of chronic disease is greatly reduced when you exercise regularly. Take the stairs, walk instead of driving, and improve your immune system by adopting a healthy lifestyle.
10. Maintain a Healthy Weight
The National Institutes of Health (NIH) defines underweight as a BMI under 18.5 points. BMIs between 18.5 and 24.9 is considered ideal. A BMI greater than 25 or less than 29.9 indicates overweight.
If we consume more energy than we expend, we may gain weight. The number of calories we consume can affect the way our body responds to different diseases and chronic conditions. Our immune system is improved when we maintain healthy body weight.
Healthy Weight Maintenance Tips
- Keeping portion sizes small can help you control your calorie intake.
- If you want to gain weight, eat healthy snacks throughout the day.
- Take part in as much physical activity as possible.
- Consult with your doctor if you are concerned about your weight.
