With the rise of awareness on the ever-changing and unpredictable threats associated with infections, more and more people are looking for ways to strengthen their immune system.

You think you are doing all the right things, yet you still regularly feel run down, frequently catch colds, or take a long time to recover from sickness. Is there anything else that you can do?

Balance your diet

Your immune system requires an adequate supply of vitamins and minerals to work properly. Studies have demonstrated that a diet rich in fruit and vegetables can strengthen the immune system and help prevent, for example, weight gain and chronic diseases. Try to eat at least five portions of fruits and vegetables every day to keep your immune system strong. Nuts, seeds, and whole-grain products are also an excellent choice. 

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Maintain a healthy weight

A healthy weight is crucial to keeping your immune system in top shape. Obesity can decrease the immune system's performance and cause inflammation. Similarly, being underweight is a significant risk factor for infection. Try to control your calorie intake and be as physically active as you can. If your BMI (Body Mass Index) is high, you should also consider talking to your doctor.

Get a good night's sleep

Certain functions of the immune system reach their peak activity at night while you sleep. Isn't it amazing? Therefore, an inadequate amount of quality sleep can affect and impair the immune system's memory. This can result, for example, in lower vaccination efficacy. Therefore, try to sleep for at least seven or eight hours each night to keep your body (and mind!) healthy.

Lower your stress level

Chronic stress and anxiety can reduce your immune system's ability to fight off infections across all defence lines, resulting in delayed immune response and impaired ability to kill pathogens. Many solutions can help you to manage your stress levels such as meditating or focusing on your hobbies. Taking supplements can also improve your overall mood and performance. But if you find it difficult to relieve stress despite those stress-relieving activities, it might be a good idea to seek professional support.

Stay physically active

Moderate physical activity stimulates the immune system and strengthens its infection defences. It can improve your vaccination response too. But, on the other hand, not getting enough physical activity or doing too intense workouts can increase the risk of infectious diseases. Finding a balance is the key! Try exercising 30 minutes a day, or at least up to 3 times a week, to support your immunity. Don't worry – it doesn't have to be a long or extensive workout. Even a brisk walk can make a huge difference.

Reduce or quit smoking

Did you know that smoking poses a direct danger to your immune system? The high level of oxidative stress that smoking generates in the body affects your immune cells' production, development, and functioning. Studies have reported that cigarette smoking can also result in chronic obstructive lung disease, cardiovascular disease, and cancers. You might have tried to quit or cut back on smoking before and failed, but don't let that put you off. There are many strategies that can help you do it successfully – the key is finding the right one for your lifestyle to resist the temptation to light up. Unsure on how to get started or need some more information? Speak to a professional to seek help.

Take Immunity supplements

Your immune system requires an adequate supply of vitamins and minerals, especially vitamin C, D, and zinc. A balanced diet is a great start, but keep in mind that it might not suffice when your immunity is affected, for example, by sleep deprivation, stress, or smoking. Also, if you can't get all the nutrients you need from food alone, consider taking vitamin and mineral supplements to boost your immunity.

Take care of yourself as you get older

Did you know that the immune system changes as we age, reaching its peak performance in early adulthood? Its ability to kill viruses declines over time and results in increased vulnerability to infectious diseases and diminished response to vaccination. Luckily, there are steps that you can take to strengthen your immune response – balancing your diet, getting active, and sleeping well can work wonders no matter how old you are!

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References:
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