What are the best habits we can adopt to keep our immune systems healthy?
The immune system protects the body from pathogens. It generally consists of two parts: the innate immune system (skin, mucous membranes and inflammatory response) and the adaptive immune system (specific cellular response to each pathogen).
Habits that can help your immune system function include:
Eat enough nutrients
This is the key to a healthy immune system. Protein is especially important for a functioning immune system because it builds and maintains skin and mucosal barriers to protect against infection. They also help create an immune defense response. Having enough trace elements (vitamins and minerals), fiber and unsaturated fatty acids also helps immunity.
More information about nutrients can be found in the article:
Get enough sleep
Lack of sleep and changes in circadian rhythms can affect the immune system and increase the number of inflammatory cytokines circulating in the body.
It is established that 7 hours of sleep is the most optimal. Scientists have found that 7 hours of sleep is best for middle-aged people
Regular exercise.
Studies have shown that exercise helps reduce inflammatory chemicals in the bloodstream and enhances the vaccination response. Animal studies show that exercise can help prevent immunosenescence, also known as the aging of the immune system.
These simple rules not only improve immunity, but also give you the opportunity to live longer. "Blue zones" are inhabited by people of all ages and their life habits are really simple. Why do people live longer in "Blue Zones"..
What are some unhealthy habits that can negatively affect immune health?
The link between stress levels and immune system function has been difficult to prove. However, studies have shown that people with higher levels of stress have a reduced response to vaccinations.
Other reviews also note that people with cancer who experience chronic stress show reduced immune cell function, particularly in response to cancer cells.1
We discussed the effects of stress on the body in the article: Effects of stress on the body
And as mentioned earlier, both lack of sleep and poor eating habits can also negatively affect your immune system.
How can sleep habits affect my immune health?
Reduced sleep and changes in sleep patterns can make the body more susceptible to bacterial and viral infections.
in 2015 a study found that people with short sleep duration and poor sleep continuity were more prone to colds. in 2012 studies have also shown that lack of sleep can affect the body's antibody response to vaccination.2
Can certain foods affect immunity?
A balanced diet with sufficient protein and trace elements is necessary for a well-functioning immune system.
Valuable sources of protein can be found in foods such as:
- eggs
- fish
- lean meat
- whey proteins
Vitamin C, vitamin E and carotenoids act as antioxidants and are found in foods such as citrus fruits, peanut butter and carrots.
Additionally, a high-fiber diet is integral to gut health and immunity, and unsaturated fatty acids, especially omega-3 sources such as cod liver oil or fish, help limit inflammation.
What supplements can be added to the daily routine for immunity
Research does not yet show a clear benefit of taking supplements to help boost the immune system. However, evidence suggests that deficiencies in nutrients such as vitamin A, vitamin D, zinc, selenium, folate, vitamin C, vitamin B6 and vitamin B12 negatively affect the immune system.
Supplements for immunity recommended by health professionals can be found:
Here is more information on the most important nutrients for immunity: The best nutrients to support the immune system.
How activity can better support the immune system
The benefits of exercise don't end with improved cardiovascular health. Regular physical activity can also benefit the immune system.
in 2012 studies have shown that daily exercise can help improve responses to vaccinations, reduce inflammatory chemicals, and increase the number of T cells (a type of white blood cell).
The findings also show that people who exercise regularly have fewer symptoms of upper respiratory infections.
What to do if the immunity is weakened
People with compromised immune systems should take extra precautions to protect themselves from harmful pathogens that can cause infections.
For example, it is recommended to avoid raw meat and fish, unpasteurized milk and unwashed fruits and vegetables in the daily diet.
And if you plan to participate in activities like swimming and hiking, consider giving your body some rest.
Having a good immune system often makes us feel energetic both physically and emotionally. In order to feel good, daily habits play a strong role. Adopting a few simple habits that we have presented above will help you feel good every day.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know if your body might be lacking nutrients right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
