Had all your flu vaccines? You are probably thinking that you are safe now. Well, not to be the bearer of bad news but you are still vulnerable to the occasional cold and flu. It’s alright because these diseases are pretty tame in nature, nothing an antibiotic or a hot cup of herbal tea won’t fix.
However, you are still thinking about how to stop the flu from invading your life, right? Well, the answer lies in your immune system. Eating a healthy diet and exercising are right at the top of the list to boost your immune health, but there are a few other things you need to include in your lifestyle.
Let’s have a look at the top four tips that will help you boost your immune system:
Get Adequate Sleep
According to a study published in the American Journal of Clinical and Experimental Immunology, sleep deprivation decreases cell and lymphocyte blastogenesis activity. This reduces the production of antibodies, which makes you vulnerable to common cold and the flu. When you don’t get enough sleep, your stress levels increase, which can cause inflammation. This is why it is important that you get at least 7 to 8 hours of sleep. Try practicing good sleep hygiene such as limiting the use of mobile phone and not watching TV in bed, reducing your alcohol consumption, and not indulging in middle-of-the-night cravings.
Reduce Sugar Intake
According to a study published in the Nutrition Journal, a high sugar intake compromises the performance of white blood cells. There are many other factors that lead to a weak immune system, the major being insulin resistance. When the cells in the body stop reacting to sugar, the body sends overwhelming signals to the hormones. Continued insulin resistance results in type 2 diabetes, which impairs the immune system.
Lower Your Stress Levels
There are numerous researches that outline how stress plays a major role in compromising the immune system. According to a study published in the Current Opinion in Psychology, stress prays on immunological parameters such as antibodies, C-reactive protein, and cortisol. It confuses the body to adapt to autoimmune disease germs and inflammation. The hormones then suppress your immune system and cause illness. Following are a few tricks to lower stress:
- Learn to meditate
- Connect with others
- Get counseling
- Take things slow
- Work out as much as you can
One of the best things about probiotics is that it restores and improves gut flora. Probiotics give your body the right amount of good and bad bacteria to fight immune infections. Foods that contain active cultures such as yoghurt, miso, and pickles are good for your health and can be enjoyed as snacks. In fact, a study published in the Current Opinion in Gastroenterology talks about how probiotics boost the regulation of host homeostasis in the body, which maintains the internal environment.
The moment you understand how important your immune health is for daily functioning, you will start taking better care of yourself. So follow these tips and prevent yourself from attracting those pesky illnesses.