Your immune system is incredibly complex. It has to be strong enough and sophisticated enough to fight off a variety of illnesses and infections, but not so strong that it overreacts unnecessarily — causing allergies and other autoimmune disorders to develop. To operate in such a delicate balance, your immune system is tightly controlled by a variety of inputs.
To help, we’ve put together a list of tips on how you can keep your immune system in good health.
MAINTAIN A HEALTHY DIET
As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.
In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micro-nutrients that play a role in maintaining your immune system, including:
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)
- Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
Since experts believe that your body absorbs vitamins more efficiently from dietary sources, rather than supplements, the best way to support your immune system is to eat a well-balanced diet.
THE IMPORTANCE OF EXERCISE
Physical activity isn’t just for building muscles and helping yourself de-stress — it’s also an important part of being healthy and supporting a healthy immune system.
One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.
In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it’s important to focus on staying active and getting regular exercise.
DON’T SMOKE
Smoking tobacco has several negative effects on immune system health, such as:
- Greater susceptibility to infections such as pneumonia and influenza.
- More severe and longer-lasting illnesses.
- Lower levels of protective antioxidants (such as vitamin C), in the blood.
TRY TO SLEEP
Sleep certainly doesn’t feel like an active process, but there are plenty of important activities happening in your body when you’re not awake — even if you don’t realize it. For instance, important infection-fighting molecules are created while you sleep.
Studies have shown that people who don’t get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it’s important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering.
“If you want to have a healthy immune system, you need to laugh often, view life with positive eyes, and put yourself in a relaxed state of mind on a regular basis”