Your health is one of the most valuable things you have. To develop a strong immune system, try some of the following practices.
Edit Steps
- 1Get in shape. When it comes to protecting and enhancing the immune system, exercise is even more important than diet. Though the correlation might be physical, the fact that regular exercise combats depression, anxiety, and feelings of loneliness may also influence your immune health. Even walking for exercise can bolster both antibody and T-killer cell response. To start your exercise regimen, walk briskly for twenty to thirty minutes a day five days a week.[1]
- 2Reduce your stress levels. Stress has been shown to cause reduced levels of immunity-boosting gamma interferon and infection-fighting T-cells. Even a mild stress-induced mood disorders such as sub-clinical depression can ravage a person’s immune system; in fact, the duration of a period of depression has been shown to have more effect on immunity than its severity.[2] To combat stress, try guided imagery, yoga or tai-chi, or, if you have a severe mood disorder, counseling and/or medication.[1]
- 3Sleep well. While you sleep, your body produces cytokines, which fight infection, inflammation, and stress, as well as other infection-fighting cells. Getting too little sleep not only makes you more prone to getting sick, but also increases the time you need to recover from illness.[3]
- 4Maintain a healthy diet. In particular, try to consume plenty of antioxidants, which combat the free radicals that have been linked to cancer, heart disease, atherosclerosis, and other diseases, as well as vitamins (particularly vitamin C) and minerals, which assist your body’s ability to fight infection. Eat more fruits and vegetables, use olive oil (which contains healthy, mono-saturated fats) for as much of your cooking as possible, eat oily fish like salmon (omega-3 fatty acids are naturally anti-inflammatory) for red meat whenever possible, and add fiber to your diet.[1]
- 5Take a daily multi-vitamin. Even the healthiest meal plan can do with supplemental nutrition. Some of the most studied supplements are vitamins C, E, and A, beta-carotene, and selenium, all of which have been shown to have immune-boosting properties.[1]
- 6Eat probiotics. Though the exact molecular interactions between probiotic bacteria and intestinal cells are not yet well understood, experiments have shown that probiotics can enhance immunity.[4] Eat probiotic foods such as yogurt and fermented (a.k.a. non-vinegar) pickles, or ferment your own yogurt, kefir, or kimchi.
- 7Only use antibiotics when absolutely necessary. Without exposure to germs, you will never build up your immunity. More importantly, many people take antibiotics for viral infections (ex. colds, bronchitis, flu) when they’re actually only effective against bacterial infections (ex. bladder, sinus, and some ear infections, strep throat). Worse yet, the widespread overuse of antibiotics has created many drug-resistant strains of bacteria such as MRSA. Do yourself and everyone else a favor by using antibiotics appropriately.[5]
Edit Tips
- Avoid using pesticides and clean your home without using harsh chemicals. Noxious chemicals are hard on the body and can be extremely damaging to your environment.
Edit Warnings
- Don't live in a ridiculously clean environment. Exposing yourself to germs will create antibodies for a stronger immune system.
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Article Info
Last edited:
April 24, 2012 by Sarah_E
Categories:
Health Hygiene | Nutrition and Lifestyle Eating
Recent edits by: Peter Gray, Karin, Supercat (see all)
