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August 23, 2021

Our immune system is responsible for protecting us from the different bacteria and viruses that can make us sick. The immune system is composed of interactive network of cells, proteins and organs that help protect your body from any foreign substances that can negatively affect your overall health.

But, how can you boost your immune system? Here are simple yet effective ways that you can do on a regular basis to help strengthen your immune system. 

 

1. Practicing Proper Hygiene 

Practicing good hygiene habits is the first line of defense to keep away germs and viruses. Good hygiene will help you and your family reduce your risk of having diseases and getting sick. You can stop spreading infections and illnesses by following these simple measures:

  • Wash your hands with soap and water during times when you are likely to get and spread germs such as before, during and after preparing food. As well as before and after using the bathroom.
  • Cover your nose and mouth with tissue when you cough or sneeze. When you don’t have tissue at hand, use your elbows rather than using your hands to prevent spreading of germs.
  • When you have cuts and wounds, you should clean and treat it properly. Wash the wound first with soap and clean water before applying ointment or antibiotic cream, then put a bandage if needed. Any serious cuts should be examined by your healthcare practitioner.

 

2. Healthy Diet and Food Safety  

Having a balanced and healthy diet is one of the most effective ways for you to have a good health and strong immune system. You can also ask your nutritionist to recommend you the right foods and nutrients that your body needs. In addition, food safety is essential for you to avoid food poisoning and acquiring diseases.   

  • Eat nutritious foods for a healthier body. You should eat plenty of fruits, vegetables and whole grains since these foods contain healthy antioxidants and vitamins. 
  • Rinse fruits and vegetables under running water before slicing and eating them. Moreover, you should rinse raw ingredients such as meat, poultry and fish before cooking to avoid infections and get rid of food poison. 
  • Make sure that the utensils used for cooking are all clean and washed properly. Also, never use the same utensils in preparing raw meat and cooked meat. 

 

3. Stress Management and Quality Sleep 

Studies show that stress can weaken the immune system, therefore stress management is essential for you to have a strong immune system. Your state of mind can affect your overall health and wellness. Getting stresses can also increase your heart rate and blood pressure, making you prone to hypertension and heart attack. 

  • Relax and meditate. You should practice relaxation and meditation when you are stressed. You can meditate for 10 to 15 minutes, three to four times weekly to help lower your stress levels. 
  •  Having quality sleep on a regular basis can boost your immunity and helps fight odd infections. Sleeping is the right time for you to recharge your mind and body after a stressful day, so you should not compromise your sleeping hours. 
  • You can also do yoga, pilates or other activities that can make you calm and reduce your stress levels. Your mental health is critical to your overall physical health, so it is important to give time to take care of your mental wellness as well. 

 

4. Being Active and Doing Regular Exercise

Having an active life and exercising on a regular basis can help improve your mind and body. Also, helps promote your heart health, manage your body weight and lower your blood pressure levels, therefore, protecting you against lifestyle diseases such as heart disease, obesity, stroke and type 2 diabetes. 

  • Reduce your sitting time and get yourself to workout. Greater amount of exercise provides greater health benefits which can help increase your lifespan. 
  • The Department of Health recommends adults who are aged 18 to 64 years old to accumulate 150 to 300 minutes of moderate intensity physical activity each week or 75 to 150 minutes of vigorous intensity exercise.
  • You can also consult your healthcare practitioner to give you advice about the most suitable activities for you. However, you can be physically active by doing simple activities such as walking, cycling or using stairs instead of the lift.

5. Don't Smoke and Drink Responsibly

Smoking and drinking alcohol can greatly affect your immune system. Cigarettes contain dangerous chemicals that can damage your body’s organs and systems. People who smoke and drink alcohol may experience severe and longer-lasting illnesses.

  • Smokers also have low levels of protective antioxidants and they are in need of greater amount of vitamin C. Smoking can also increase inflammation into your body. Smoking also increases your chances of developing deadly diseases like lung cancer, stroke and heart disease. 
  • Alcohol can damage your liver, heart and other internal organs which can make you prone to diseases such as pneumonia and liver diseases. Drinking too much alcohol can slow down your immune system making your white blood cells less efficient in fighting off germs and viruses. 

Disclaimer: The health information published on this web page is solely intended for educational purposes. VitaminsOnly strongly recommends consulting health care professionals for any questions concerning your health.

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