Updated: Apr 27
Your immune system serves as your body’s defense, protecting you from infections and other diseases. Maintaining a healthy lifestyle can strengthen your immune system and improve its natural barrier against illness and infection. In essence, wholesome living can enhance the body’s natural defense mechanism.
And here are 5 steps you can take to assist in maintaining a robust immune system:
Water is indispensable for the proper functioning of every cell, tissue, and organ in the body, with about 60% of your body weight being composed of water. Drinking enough fluids and staying hydrated is crucial, and experts recommend that women consume 2.7 liters of fluids per day, while men should consume 3.7 liters of fluids per day. Opting for plain water, fresh juices, and soups instead of canned juice or energy drinks can help you stay hydrated and reap the benefits of proper hydration.
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Get Enough Sleep
Getting sufficient sleep is critical for maintaining a healthy immune system. Experts recommend prioritizing 7 to 8 hours of sleep each night to allow your body to rest, heal, and regenerate. During sleep, the immune system becomes more robust and better equipped to fight infections and illnesses. Therefore, ensuring a good night’s sleep is vital for maintaining overall health and well-being.
To maintain a healthy immune system, it is recommended that you consume whole foods, good fats, fruits, and fresh vegetables while limiting saturated fats, cholesterol, salt, and added sugars. Learn more about key foods that help improve immune health.
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Being regularly active has more health benefits than you think. Doing 30 minutes of moderate-intensity exercises daily can reduce the risk of chronic diseases, manage body weight, improve sleep quality, reduce stress, and boost immune health. However, it is crucial not to overdo it and strain yourself. Some forms of exercise you can include are walking, jogging, cycling, weight training, and swimming.
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Quit Smoking and Avoid Alcohol
If you want to strengthen your immune system, it’s essential to avoid smoking and excessive alcohol consumption. Cigarette smoke releases chemicals that impede your immune cell's (cytokines, T cells, and B cells) growth and function. At the same time, chronic drinking can hinder your body’s ability to fight off infection and slow down healing. Make these lifestyle changes gradually and stick with them for optimal benefits.