Your Natural Defenses: 8 Ways to Keep Your Immune System Strong

Nov 4, 2020 | Health & Fitness, Parenthood & Family | 11 comments

Do you want to fight off illness? Helping you stay healthy is just another day on the job for the immune system. This vital system fights off foreign organisms, such as viruses and bacteria, before they damage the body. However, the strength of your white blood cells may wax and wane throughout the years. Here are some easy tips to help keep your immune system strong.

1. Stick to a Healthy Sleep Schedule

Do you get enough sleep each night? According to the CDC, the average adult needs over 7 hours of sleep each day. However, many people survive on much less. Even if you can function without much sleep, doing so may weaken your immune system. Increasing the amount of sleep you get may help you stay well.

People who don’t get an adequate amount of sleep each day are more likely to catch viruses, such as the common cold. This is because the body produces illness-fighting cytokines and antibodies during the sleep cycle. Without these cells, the body can’t fight off harmful invaders. Lack of sleep may also increase the amount of time it takes to get over an illness.

2. Say Goodbye to Overly Processed Foods

The foods a person eats can have a positive or negative impact on their immune system. Eating a diet full of processed foods may produce chronic inflammation throughout the body. This may increase a person’s risk of getting ill. Instead, it’s best to include a variety of whole plant foods, such as fruits, vegetables, nuts, and legumes.

Plant-based foods are packed with healthy nutrients. Many fruits, such as blueberries, have antioxidants that protect the body from free radicals. Beans and vegetables contain a lot of fiber to promote a healthy gut. While it’s still possible to enjoy your favorite foods, including decadent desserts, it’s best to incorporate plenty of whole plant foods to keep the immune system strong.

3. Say Yes to Good Fats

The body needs plenty of fat, but not all fats are created equal. Dangerous trans fats, for example, raise bad cholesterol levels while lowering the level of good cholesterol. They also increase inflammation, which weakens the immune system. Trans-fatty acids are most often found in processed and fried foods.

Instead of indulging in trans fats, it’s better to nourish the body with healthy omega-3 fatty acids. These “good” fats are highly anti-inflammatory. Foods chocked full of healthy fats include olive oil, avocados, chia seeds, and salmon.

4. Avoid Excessive Sugar Consumption

Sugar is almost all processed foods. Eating sugary foods triggers dopamine in the brain, which makes people only want to eat more. Avoiding sugar isn’t always easy, but if you need to boost your immune system, watching how much you consume is a must.

Sugar-laden foods also come with a high-calorie count. That’s why people who consume too much sugar gain weight. They’re also more likely to get sick. Replacing sugary foods with healthier options, like nutrient-rich fruits, is an easy way to strengthen the immune system.

5. Incorporate Moderate Exercise

Sedentary lifestyles are more common than ever. Many people sit at a desk for hours on end, only to plop on their couch when they get home. However, those who don’t get enough physical activity are at a higher risk of developing insulin resistance or chronic inflammation. Being sedentary also damages the immune system.

It’s not necessary to exercise for hours each day, but the average adult should strive to move around a few times each week. Even a brisk walk around the block twice a week can boost the immune system and help keep you feeling energized and healthy.

6. Drink Plenty of Water

What does water have to do with your immune system? Dehydration often causes headaches and irritability. It can also lead to poor heart and kidney function. Drinking enough water helps the body eliminate harmful toxins. This alone can reduce chronic inflammation in the body.

It’s easy to tell if you’re properly hydrated by looking at the color of your urine. It should be a pale yellow. If your urine is a dark orange, it’s time to increase your fluid intake. Avoid sugary drinks or highly caffeinated beverages because these often act as a diuretic. Staying hydrated may help your immune system function at its peak.

7. Learn How to Control Stress

Stress doesn’t only make you feel bad; it’s also harmful to the body. Too much stress may lead to chronic inflammation or a suppressed immune system. Learning coping mechanisms to deal with stress is a surefire way to give your white blood cells a much-needed boost.

Meditation is a great way to combat stress. Exercise, healthy eating habits, and relaxing hobbies may also help adults cope with stressful situations. Nearly everyone will deal with stress at some point. It can even affect children. An Integrative Pediatrician may combine complementary and conventional therapies to help patients deal with stress. Learning how to control stress will help to keep your immune system strong.

8. Get Enough Vitamin D

Vitamin D is a powerhouse vitamin. It has both anti-inflammatory and immunoregulatory properties. If you want to strengthen your immune system, make sure you get enough vitamin D. The body produces vitamin D through sunlight exposure. Eating certain foods, such a fatty fish or fortified milk, may also help increase your levels. However, in areas with limited sunlight, vitamin D deficiencies are more common.

Not getting enough vitamin D may cause fatigue, bone pain, muscle aches, or weakness. Vitamin D deficiencies are also linked to depression and mood swings. Taking a vitamin D supplement or going outside each day may be all it takes to raise your vitamin D levels. However, only a doctor-ordered blood test can accurately determine if you are deficient or not.

Take Control of Your Immune System

Why do some people never seem to get sick? They have a stronger, more robust immune system. Too many people don’t think about the health of their immune system until they fall ill. However, prevention is always the best option. Incorporating these simple tips into your everyday life may give your immune system the boost it needs to keep you well.

Image by Daniel Park from Pixabay

11 Comments

  1. Lyka Mitra

    Laking tulong po nitong mga tips na ito lalo na po na dapat mas malakas po ang ating immune system.. 👍

    Reply
  2. Arlene Bejosano Obien

    Great reminder po mommy lalo na SA panahon na we need to take care of ourselves Kasi napakahirap po magkasakit. Big help po ang mga tips na Ito.

    Reply
    • Roxanne Aricaya

      Thank you po sa mga tips na to mommy mhaan. Kelangan talagang maging healthy lalo na sa panahon ngayon. Kelangan palakasin natin ang immune system para iwas sakit.. health is weatlh.

      Reply
    • Antoniette Sanchez David

      Salamat sa magandang tips ma laking tulong ito samin lahat para lumakas ang aming mga immune system

      Reply
    • Dhel Manog

      Thanks for sharing those tips momsh very helpful and informative po,Sa panahon ngayon need po talaga natin maging healthy ,palakasin ang katawan .

      Reply
  3. nemia dorimon

    Thank you for all the reminders momsh ,this is a helpful reminders for us lalo na pandemic ngayon ,need mo remind self ko talaga lalo na drink lots of water

    Reply
  4. Jasmin Palaganas

    Thanks for reminding me of this momsh Lack of Sleep nako ngayon dahil nga po newborn pa lang baby ko kaya wala talaga sapat na tulog pero nakakatulog pa Rin naman and yes sa no to over processed foods and less sugar intake and more and more water to rehydrate and proper and balanced diet for our immunity dahil sa panahon ngayon mahirap magkasakit

    Reply
  5. Mona Romero

    Mommy tamang-tama po talaga lahat ng sinabi mo. Lalo for someone like me who is not getting any younger and having health problems. Some of this ginagawa ko na po recently so thanks for sharing this, gonna help me bigtime.

    Reply
  6. Jeng Manalo

    Thank you for this reminders mommy Mhaan, noted! Since hindi na tayo pabata mas need natin maging conscious lalo na sa mga kinakain natin, wala naman tutulong sa sarili natin kundi tayo din.napakamahal pa naman magkasakit kaya mabuting alagaan natin ang sarili.Guilty ako sa kulang sa tulog talaga hehe breastfeed kasi sa bunso maya maya ang gising, pero i make sure na nagtake ako ng vitamins at enough water para may energy the whole day

    Reply
  7. Lea latagan

    Noted po ito mommy.
    Thank you so much for the reminders ,big help po itong reminders para sa lahat lalo na sa panahon ngayon .
    Kelangan palakasin natin ang immune system para iwas sa anumang sakit .

    Reply
  8. Joyangelique Balleta

    Napakahalaga talaga ng pag inom ng tubig . Maraming benefits para sa tao. Dapat talaga mas maging healthy tayo
    Lalo na sa panahon ngayon nakakatakot magkasakit. Thank you Momsh sa reminder. Healthy living dapat.

    Reply

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