Why a Strong Immune System is essential?
Our immune system protects us against disease, illness-causing viruses, bacteria, and other harmful pathogens found in the environment. They prevent us from falling sick, or, in cases when we do get sick, help us to have a speedy recovery from our illnesses.
The immune system is composed of different organs, tissues, and cells in the body. The cells get activated when our immune system comes into contact with a pathogen and works to keep us from getting ill or dying. We can never completely prevent getting sick. However, there are a number of things we can do to improve our immune system & significantly reduce our chances of falling sick.
1. The ABC of Breakfast
Every day is a fresh beginning, Each day is an additional Blessing!
What is the better way to start it than a good, thankful, hearty, and healthy breakfast?
Eating a nutrient-dense breakfast provides us with the energy we need for the first part of the day. It’s important to remember that what we don’t eat can impact us as much as what we do eat. The nutrients in the breakfast are absorbed better than the nutrients in the other meals. So adding Vitamin C, Vitamin A, and Vitamin B complex rich foods like orange, avocado, tomato, broccoli, cabbage, carrot, papaya, pineapple, bell peppers, and berries into the morning meal can go a long way in improving the immunity. Foods like egg, ginger, and garlic can also be added to the breakfast. These will be absorbed easily in the morning strengthening the body’s defense system.
Consuming just a small amount of sugar can depress our immune system for four to six hours. So no matter what we have for breakfast, we need to make sure it is low in sugar.
Always eat food made from crops harvested from the soil that survived through the ages that our ancestors evolved their DNA at. Eat local produce and seasonal food. Keep up the immune-building antibodies high.
2. Water, the Elixir!
Drinking water to stay hydrated has a huge impact on our immunity because fluids help the systems in our body to function as best as they can. Drinking enough water throughout the day helps the kidneys to flush out the harmful toxins. This prevents the toxin buildup in our immune system, which could otherwise have a negative impact on our health. A dehydrated person has less volume of blood and lymphatic fluids which impairs the immunity system.
Water helps with the better absorption of nutrients in the food by the body. It is essential to breakdown the food into nutrients which helps with the growth and cell repair. Adequate water intake provides many positive effects on the body like regulating blood pressure, body temperature, producing energy and etc…
3. Eat the Rainbow Garden
Fruits and vegetables can benefit our immune system in several ways other than just giving our body vitamins and minerals. These whole foods contain phytonutrients, antioxidants, fiber, healthy oils, and acids that give them their vibrant flavors, colors, and immune-regulating properties.
Our body uses the bioactive compounds found in fruits and vegetables to fight inflammation and harmful bacteria and support the function of our immune cells through a variety of processes.
Berries contain potent antioxidants (called anthocyanin) that help increase anti-inflammatory compounds and immune cells that help fight infections. Purple grapes also contain these antioxidants, and drinking 100% grape juice on a regular basis can increase the circulation levels of gamma delta T-cells, which are important immune cells for our intestines and lungs
Curd/yogurt is the natural probiotic that strengthens the guts and builds up the immunity. That regular intake of buttermilk, curd and food from fermented batter is proven to have reduced colds, the pro thing is it is yummy and liked by every age.
Probiotics keep the gut healthy by ensuring you have adequate gut flora to maintain a barrier against pathogenic microbes. Probiotics foster intestinal cell survival and strengthen the function of our cell barrier. Probiotics also regulate the immune system by alleviating excessive inflammation in our gut, which boosts immune function.
5. A good Sleep and Stress-free Life
Unhealthy sleeping habits take a toll on our body and weaken our immune system. When our body does not get enough sleep, our immune system jumps into action with the same kind of immediate response that it has to stress.
Sleep helps you maintain a healthy immune system in several ways, including keeping our white blood cell count within a normal range. Chronic sleep loss is a major risk factor for immune system impairment.
Deal with the stress, get that Exercise routine, and practice good personal Hygiene.
Our body recognizes stress as being an emergency situation, so it releases adrenaline and cortisol which suppresses our immune system. When our body produces large amounts of cortisol, it lowers the production of lymphocytes, which in turn lowers the effectiveness of our immune system. Hence it is necessary that we need to protect our inner peace. An evening walk, yoga, listening to music, spending time with the family, outdoor physical play, and meditation are a few stress-relieving activities that help in a healthy lifestyle.
6. Hygiene and Exercise
When we exercise on a regular basis, our heart gets stronger and can therefore pump more blood throughout our body when we are active. Our lungs also improve their ability to distribute oxygen to our organs. Exercise gives our disease-fighting cells a boost, thereby strengthening our immune system. Cells that fight bacteria are less efficient in people who don’t exercise than in those who do.
Health and hygiene go together, so our first line of defense is to practice good hygiene habits. This can stop the infections before they start.
Washing our hands frequently with soap and water during the day, and especially before preparing food and after using the bathroom is good hygiene practice that facilitates everyone in the family.
A strong immune system keeps us alive. Now say, isn’t that an encouraging reason enough to work on having a healthy immune system in our personal goals?