This year has brought with it many unique struggles and, at times, may have left you feeling like you can no longer process what is happening all around you. Even when you think you can no longer cope or stay afloat in today’s world, your immune system is continuously interpreting and fighting to keep you safe.
Your immune system is what protects your body from foreign outsiders, such as bacteria, viruses, and other pathogens. This fighting machine is made up of cells that are continuously patrolling and fighting to keep you healthy.
There are three parts to your immune system.
- Innate immunity. This type of immunity is activated as soon as you are born and is the first response to keeping invaders out. As soon as an invader is detected, phagocyte cells begin to engulf and kill the invader.
- Adaptive or active immunity. This type of immunity is continually developing upon exposure to various pathogens. This exposure leads to the development of antibodies. The antibodies are developed by cells called B lymphocytes.
- Passive immunity. This type of immunity is when a person is given immunoglobulin antibodies from someone else for a particular disease, rather than developing them independently. Passive immunity allows for immediate protection from a specific disease. However, it does not last long. The best example of this type of immunity is when babies are connected to their mothers’ placenta and through breast milk.
Your immune system fights to keep you healthy and safe; however, it does need help at times. Strengthening your immune system can help your body as it comes into contact with new bacteria and viruses. There is no one guaranteed way to help support your immune system; however, living a healthy lifestyle strengthens it. Here are some tips on how to achieve this lifestyle.
Get enough sleep
When you do not get enough sleep, you are more susceptible to sickness. Your immune system’s ability to fight and your sleep schedule are directly related. This correlation between sleep and your immune systems susceptibility is related to a group of proteins called cytokines. Your body releases cytokines while you sleep. These proteins have many roles in our body, one of which is to help with our immune system’s activity.
Most adults need between 7-8 hours of sound sleep per night. Teenagers need between 8-10 hours of sleep per night, and younger kids need ten or more hours of sleep.
If you are having trouble getting a good night’s sleep, there are a few things you can try to improve your sleep.
- Limit your screen time before bed.
- Sleep in a completely dark room.
- Stick to a sleep schedule.
- Write down any worries before you lay down, so they aren’t keeping you awake.
- Don’t go to bed hungry or stuffed.
Engaging in moderate-intensity physical activity can help boost your immune system. Moderate physical activity helps antibodies circulate faster, slows down the release of stress hormones, and increases your body temperature, which can prevent bacteria from growing.
Some physical activities that can help are:
- Taking a 20-30 minute walk every day
- Water aerobics
- Biking over even terrain
Maintain a healthy diet
Consuming a nutritionally-balanced diet can help fight infection and help you to stay healthy. Consuming whole foods that contain vitamins, minerals, complex carbohydrates, and protein are necessary for our immune systems to be healthy and strong.
Proteins are the building blocks of an immune system. Good protein sources are eggs, almonds, greek yogurt, chicken, broccoli, wild Alaskan Salmon, and quinoa.
Besides protein, you should be eating a diet that ensures you receive sufficient vitamins and minerals. Some of these immune system boosting vitamins and minerals are:
- Vitamin A. Which can be found in sweet potatoes, carrots, and spinach.
- Vitamin C. Which can be found in oranges, broccoli, strawberries, and grapefruit.
- Vitamin D. Which can be found in salmon, mushrooms, egg yolks, and cod liver oil.
- Vitamin E. Which can be found in nuts.
- Zinc. Which can be found in meat, beans, and shellfish.
If you think that your diet is lacking, then you can try incorporating new vitamin-rich foods into your diet, take a multivitamin, or try an IV solution. Immune boosting IV solutions, or Intravenous therapy, allows the body to receive and absorb all the immune system boosting vitamins and minerals that may be lacking from your diet.
How can we help you?
These are simply a few of the lifestyle changes you can make to help strengthen your immune system. Here at Breiner Whole-Body Health Center in Fairfield, CT, we are committed to helping you live the healthiest life possible.
We care about your complete wellbeing that ranges from managing stress and sleep to making sure your immune system is healthy and ready to fight whatever may be around the corner. We offer IV Therapy here in Fairfield, CT, as well as medical and dental services.
Our excellent staff is here to help you.