How to Support your Immune System
Written by Laura Frable & Olubunmi Fatoki
Our immune system helps to fight off illnesses and infections. Think of it as the military protecting your body’s health, or homeland from invaders. Like the military, our immune system explodes into action when triggered by invaders, such as viruses and bacteria.
Our immune system deserves some tender loving care. Don’t you think? There are things you can do to support your immune system to fight off infections.
- Maintain a healthy diet
A healthy diet is a key to a strong immune system. Our dietary intake is converted to energy that the immune system needs to fight off infections. A balanced diet includes eating plenty of fruits and vegetables, lean protein, whole grains, and legumes. In addition, a well-balanced diet provides your body with naturally occurring micronutrients such as vitamin C, Vit B6, Vit D and Vit E.
- Stay hydrated
Staying hydrated by drinking water helps your body eliminate toxic waste through your urine and/or bowel movement. You can add lemon, cucumber, or other citrus fruits to enjoy the taste of water. This way you are also consuming micronutrients contained in these fruits.
- Regular exercise
Studies recommend engaging in moderate to vigorous aerobic exercise for at least 30 minutes, 5 days per week. Regular exercise boosts your oxygen supply and improve blood circulation to your body cells. This makes it easier for immune cells to travel and survey your body for invaders, such as viruses and bacteria, allowing them to respond effectively. As your muscle contracts during exercise, it pushes blood towards your heart, which then pumps it out to supply your body cells with food and nutrients. Do you know that your heart is a muscular pump? Oh, yes!
- Get enough sleep to recharge your body
The Centers for Disease Control and Prevention (CDC) recommends that an adult gets 7 or more hours of sleep. Sleep is vital to give your immune system the best chance to fight off infections. Sleep deprivation have been linked to chronic disease conditions, including depression, obesity, and cardiovascular disease. Getting adequate sleep can be difficult due to stress, hectic class schedules, and other personal tasks or responsibilities. Performing at our best demands that we recharge and refresh our body. Like when your phone’s battery runs out of juice, you need to recharge to stay connected. It helps if you stick to a sleep schedule of the same bedtime and wake-up time. Also, make sure to sleep on a comfortable mattress and pillow, that aligns your spine and back.
- Minimize stress
Stress releases stress hormones and lowers your body’s energy levels. This leaves your body in a state that suppresses immune function, thus increasing your chance of contracting an infection. In other words, your body’s defense is down. It is important that we identify stressors and engage in activities that help to reduce stress. Activities such as engaging in regular exercise, mediation or mindfulness, deep breathing, social gatherings, and most importantly talking to God in prayer.
- Keep a clean environment
A toxic environmental exposure, such as allergens and other contaminants can disrupt your immune function. However, a conducive environment relaxes the mind, body, and helps to alleviate stress, especially mental stress. While helping your immune system to defend your body, it also allows you to create productive ideas, thoughts, and skills that improve your learning and academic performance. Yes, it is all linked.
Yay! Now that you’re armed with immune boosters, go ahead, and use them to your body’s advantage. Your health is your wealth.
