Immune system is the protection mechanism in human body that continuously fights against various germs, bacteria, virus, microorganisms and other harmful stuff to keep us healthy and safe. This immune system is formed with two main components named spleen and Lymph nodes. Spleen contains white blood cells at a high amount and it is probably the largest lymphatic organ in our body. These white blood cells fight against various diseases and infections to strengthen the immune system. It also maintains the amount of blood while disposing damaged cells out of one’s body. Lymph nodes too have the same role to play in body that is, it protects us against various diseases and infections by creating and storing different cells. So, boosting the immune system is very important and here are 10 ways that say how to boost immune system.
1. Control stress
The first and foremost step to boost the immune system is to take less stress. In this busy world all are tied to hectic work schedule and it naturally increases the stress levels among us. Epinephrine and Cortisol are the two steroid hormones, the secretion of which gets high with stress and these hormones are greatly responsible for the immune system and metabolism rate in human body. High stress level weakens the immune system and chances of being affected by various diseases such as allergies, common cold, flu, asthma, etc. is also increased. So, reducing the stress level is a good way of boosting the immune system. Yoga, meditation, light exercises, etc. have been proved as a great way to reduce stress.
2. Sound sleep
Sound sleep is one of the best ways to boost immune system. This is the time when body mostly repairs the damaged cells. Deprivation of sleep can lead to high stress and immunity system is reduced. Chances of having common cold are also increased if you do not sleep at least 8 hours a day. A study has shown that those who sleep less than 7 hours a day develop cold three times more than those who sleep more than 8 hours a day.
3. Eat properly
Along with proper amount of sleep, great attention should be given towards diet. Include immune boosting foods such as vegetables, nuts, fruits, seeds, etc. in your diet as those are loaded with huge amount of nutrients. Vegetables like cabbage, broccoli, and kale should be included in diet as these vegetables help in proper liver functioning. Also, Yoghurt, green tea, garlic, ginger are important immune boosting foods, so try to have these off and on to improve your immune system.
4. Include more Vitamins in the diet
All types of vitamins starting from vitamin A, B2, B6, C, D, E, etc. are equally important to improve the immune system. While deficiency of vitamin A can lead to infectious disease, vitamin D deficiency is a big reason behind developing tuberculosis. So, it is vital to intake all types of vitamins to keep the diseases at bay.
5. Include more Minerals in the diet
Not only vitamins but minerals are also important for health if you are thinking how to boost immune system properly. Selenium plays a great role to prevent cancer while zinc helps in proper functioning of the immune cells. So, try including these minerals to stay safe from various diseases. But, the amount of zinc should not be high as it can damage the immune functions.
6. Get some sunlight
Human body gets vitamin D from sunlight. So, it is good if you can spend some time in the sunlight. Sunlight helps to manufacture vitamin D in body and thus lessening the chance of respiratory infections.
Exercise is really one of the best ways to boost immune system. Exercise is very helpful to manage stress while it also flushes out different bacteria, virus and other cells through urine and sweat that can cause dangerous diseases. Exercise increases blood circulation in the body thus helping us in staying active and healthy.
8. Quit smoking
If you are looking for the answer of how to increase immunity naturally, quitting smoking is must along with following the above tips. Tobacco can create nervousness, anxiety, depression and it is also a reason for mood shifts. Harmful diseases, Bleeding gum cancers, heart diseases, high blood pressure, etc. are deeply related to smoking. So, discarding the habit of smoking is a must if you really want to improve your immune system.
Stress can weaken the immune system in human body, so enough care should be taken to control stress. While exercise has been proven to reduce stress, meditation is another useful way to control stress level. Not only meditation, yoga is equally important to reduce stress.
10. Have a relaxed bath in hot water
Having bath everyday in warm water is another way of boosting the immune system. Hot water bath makes us sleepy and sound sleep is really vital to reduce stress.
So, the 10 best ways of boosting the immune system are discussed above. You can improve your immune system to a great extent by following the above tips.
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