Habits to boost your immune system

There are many ways that you can give your immune system a bit of a boost.

With fall almost out of the way and winter just around the corner, you may have come to the incorrect conclusion that your chances of falling ill are now way higher than with a warmer weather.

However, illness can strike at any time if you fail to take proper care of yourself.

There are many ways that you can give your immune system a bit of a boost. Learn some tips to take care of yourself:

Laughter

Laughter can boost your immune system along with your mood. It raises levels of antibodies in the blood and those of the white blood cells that attack and kill bacteria and viruses. It also increases the number of antibodies in the mucus made in the nose and respiratory passages, the entry points for many germs

Plenty of water

Drinking water can do a whole lot of good for your immune system, as it can help your kidneys flush toxins effectively from the body.

However, it’s not just increased consumption of water that can boost your body’s immunity.

Friendly fats

Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria. And avoid trans fats, manufactured fats labeled as “hydrogenated” or “partially hydrogenated.” Often found in processed foods and baked goods, they can interfere with the immune system.

Stay away from sugar

Just 10 teaspoons of sugar—the amount in two 12-ounce cans of soda or carbonated lemonade—impairs the ability of white blood cells to deactivate or kill bacteria. Opt instead for a natural sweetener, such as one made from the stevia plant to boost the immune system. Try to limit calorie-free alternatives such as aspartame

Enjoy quality time with your pet

In 2013, the American Heart Association published a scientific statement that explained how having a dog can reduce an individual’s risk of developing cardiovascular diseases.

Furthermore, a 2004 study that assessed the effect that petting a dog could have on the immune systems of college students concluded that doing so could have a beneficial impact on an individual’s immune system and overall health

Vitamin C

Vitamin C, found in high concentrations in oranges, lemons, limes, and grapefruit, boosts the activity of phagocytes (cells that engulf and digest bacteria) in the blood. The body can’t store vitamin C, so you need to consume some every day to boost your immune system.

Work out

Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. U.S. research shows that people who exercise moderately on five or six days a week have half as many colds and sore throats as people who don’t.

Get enough sleep

Approximately two thirds of adults around the world aren’t having enough sleep, with the World Health Organisation recommending that the average individual aim for around eight hours a night. Neuroscientist Matthew Walker warns that sleep deprivation could put you at risk of illness, ranging from the common cold to more serious afflictions.

Cover yourself

You’re more likely to catch an infection if you, especially your extremities, are cold. In one study, 90 people kept their feet in a bowl of cold water for 20 minutes and the same number put their feet in an empty container for a similar length of time. Five days later, 20 percent of people with chilled feet had developed colds compared with 9 percent of those whose feet stayed warm

Eat veggies

Garlic and onions in soup, stews, and other dishes are both sources of potent antiviral substances that can boost your resistance to infection. Plenty of other vegetables can add to your infection-fighting armory, including carrots and sweet potatoes. They are rich in beta carotene, which has an anti-inflammatory action and raises the rate at which white blood cells are produced. Other powerful veggies include chile peppers, which thin nasal mucus; shiitake mushrooms, which aid white blood cell production; and ginger, which counteracts inflammation.