Signs of a strong immune system and making it stronger
Eating right, maintaining a healthy lifestyle and getting enough sleep are some of the primary drivers of and signs of a strong immune system.
Also along the lines of creating or maintaining a healthy immune system include maintaining a healthy weight, eating plenty of fruits and vegetables, drinking plenty of fluids, meeting physical activity guidelines, not smoking, and limiting alcohol consumption and stress.
Immunity tips
The human immune system fights off infection, disease, viruses and more. But if the immune system protects you, why do you get sick?
The immune system (tonsils, lymph nodes, lymph vessels, thymus gland and bone marrow) consists of the lymphatic system, and your skin and mucus membranes act as the first line of defense.
Bolstering your immunity is easier said than done and takes time. Several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms:
1. Get enough sleep
Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night. https://amzn.to/3uxBLfj
2. Eat more whole plant foods
Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. https://amzn.to/3bV4HpX
3. Eat more healthy fats
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
Eat more fermented foods or take a probiotic supplement
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
Limit added sugars
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
Engage in moderate exercise
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
Stay hydrated
Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. https://amzn.to/3nXdltj
Manage your stress levels
Lowering your stress levels through meditation, prayer, exercise, and other practices can help keep your immune system functioning properly.
Supplement wisely
Some studies indicate that the following supplements may strengthen your body’s general immune response:
- Vitamin C https://amzn.to/36eV2HO
- Vitamin D https://amzn.to/2TpRXCr
- Zinc https://amzn.to/2X8miYd
- Elderberry https://amzn.to/2Tg7yVe
- Echinacea https://amzn.to/3nsWCA3
- Garlic https://amzn.to/3581YHn
HARD TRUTH: Researchers say 97% of Americans are failing to meet ideal “healthy lifestyle”. The United States is far from the healthiest nation in the world.
Researchers criteria to be considered for living a healthy lifestyle included:
- not smoking
- eating a diet that aligns with nutritional guidelines
- exercising at least 150 minutes a week, or 30 minutes five times a week.
- keeping a BMI below 20% for men and 30% for women
Researchers also looked for the presence of biomarkers associated with an unhealthy lifestyle. These included blood pressure, cholesterol — both good and bad— fasting glucose, insulin resistance, and homocysteine levels.
Be honest with yourself, are you leading a healthy lifestyle? If not you’re immune system is probably not great.
Hard Fact: Nearly 40% of American adults are obese. 71.6% of American adults are overweight, including obesity. Obesity can weaken your immune system.
Our immune defense is based on our genetics and living a healthy lifestyle.
6 Signs You Have a Weakened Immune System:
1. Your Stress Level is Sky-High
2. You Always Have a Cold
3. You Have Lots of Tummy Troubles:
4. Your Wounds Are Slow to Heal
5. You Have Frequent Infections
6. You Feel Tired All the Time
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