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Immune System: Here’s Ultimate Guide To Immunity

Your immune system does a great job of defending against pathogenic microorganisms.

But when the microbes succeed in infiltrating the body and you become ill, the immune system fails to do its job. 

How to boost immunity?

How about improving the quality of your diet? Or taking vitamins and herbal remedies?

Could lifestyle change play a role in boosting the immune response?

Boost Immune System

Supporting the immunity is an interesting problem. The system needs balance for better performance.

But that does not mean the impact of lifestyle on the immune function is not significant. Researchers are investigating the effects of diet, age, mental stress, and other factors on our defence system response in both animals and humans. 

In the meantime, adopting overall healthy living strategies is the best way to strengthen and improve the immune system.

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ways to boost immune system

1. Choose Healthy Living

The first step is choosing a healthy lifestyle. It is the best step you can take to improve your immune system [1].

Every part of your body, including the immune system, will perform better when it is protected from environmental attacks and strengthened by such strategies.

  • Quit Smoking [2]
  • A diet rich in fruits, vegetables, and grains and low in saturated fat
  • Regular exercise [3,4]
  • Maintain a proper weight [5,6]
  • Blood pressure control [7]
  • Lack of excessive consumption of alcoholic beverages [8,9,10]
  • Enough Sleep [11,12]
  • Do things like wash your hands regularly or cook meat well to prevent contagion [13,14]
  • Perform regular medical tests according to age group and health risk classification [15]

2. Age and the immune system

The aging transform makes the immune system weak. That leads to more infections, inflammatory diseases, and indeed cancer [16,17]. 

As life expectancy in developed countries rises, aging-related diseases rise.

The results of many studies show that older people are more susceptible to infection. Such as:

  • Respiratory Infections 
  • Influenza 
  • Pneumonia

No one knows why, but many scientists link the increase to a decrease in T cells. 

As the body ages, the thymus shrinks and produces fewer T cells to fight infection. Thymus work has been declining since age 6. But unsure whether the decrease in thymic decreases T cells or other modifications. 

Some researchers are working on the hypothesis that as we age, bone marrow efficiency will decrease the production of stem cells that contribute to the growth of immune cells.

3. diet

A strong immune reaction requires nutrition [18].

Scientists recognized that populations living in poverty and malnutrition are more sensitive to contagious diseases. 

Few studies have yet been done on the impact of nutrition on the immune system.

There is evidence that deficiencies in micronutrients, such as zinc, selenium, iron, copper, folic acid and vitamins A, B6, C, and E, can change the immune response in animals. 

So what to do? 

If you think that your diet does not give the nutrients. Taking daily multivitamins and mineral supplements have a positive effect on our defense system.

4. Impact Of Stress on your immune system

The relationship between emotions and physical health explains the close connection between the mind and body [19].

Stress causes many diseases such as

  • Stomach Upset
  • Urticaria
  • Heart Disease. 

Although the relationship between stress and the immune system is still being studied by different scientists.

Scientists can only measure things that show stress, things such as heart rate per minute.


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