For A Strong Immune System, Do These 5 Things

We all have an immune system that protects us from foreign substances that could harm the body. Some people’s bodies are better than others at fighting foreign substances, AKA antigens. Antigens include bacteria, viruses, parasites, and fungi. When those organisms are detected by the body, they trigger the immune system, which works to destroy the antigen by various mechanisms. For a robust immune system, follow these five things that those with strong immune systems do.

1. Avoid Processed Food

Processed food is known to be high in sugar and sodium. Both are related to chronic diseases like diabetes or heart problems. Since chronic diseases increase your risk of getting sick from a virus, it is best to avoid processed food as much as possible.

2. Get Adequate Sleep

People with a healthy immune system routinely get 7 to 8 hours of sleep. Sleep is critical to our immune system since it helps produce cytokines. Cytokine is a protein that reduces inflammation and infection in the body. You can increase your sleep by following a sleep routine and by avoiding alcohol, caffeine, and screen time 1 to 3 hours before bed.

3. Manage Stress

Stress is a significant contributor to illnesses. One person out of three reports feeling very stressed in their daily life. This has gotten much worse during COVID. A greater number of people are even more stressed. Stress puts you at risk of activating harmful viruses that may be in your system. People with a robust immune system are more likely to use mindfulness or other techniques to help manage the stress in their life. They have found ways to change their perspective and to be less reactive about various situations that may arise. The more stress reduction activities you can bring in your life, the stronger your immune system will become.

4. Get Sufficient Vitamin E and Zinc

Viruses like bodies that lack vitamin E and Zinc. That is why people with a healthy immune system take in adequate amounts of both. The Recommended Dietary Allowance, RDA, the amounts you should aim for daily are 15 mg of vitamin E and 8 mg for women/11 mg for men of zinc. If you feel your diet is lacking, speak to your primary care provider.

5. Eat Fruits and Vegetables

The right foods are essential for your body to work optimally. People with strong immunity eat a diet rich in vitamin E, vitamin D, and selenium. Leafy greens, nuts and citrus fruits are a few excellent choices of foods high in nutrients and antioxidants that are known to boost the immune system.

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