Ways to improve your immune system    

Having a healthy immune system is vital because it’s your first line of defence against harmful organisms such as bacteria, parasites and viruses.

If you suffer from regular infections, headaches, fatigue, digestive problems and even cold hands you may have a weak immune system.

Thankfully, there are ways to improve your immune health by considering taking the following steps.

Make sure to get enough sleep

Getting good quality sleep is important not only for your overall well-being but to help boost your immune system.

Studies have shown that there is a strong connection between sleep and your immune health. According to the Mayo Clinic, when you sleep you release cytokines which are small proteins. Cytokines play a vital role in your immune system as they are responsible for the development and function of immune system cells. They are also in charge of sending signals to trigger immune and inflammation responses. [1]

When you get a good night’s sleep you allow your body to produce as many cytokine proteins as your body needs to help fight infections.

Get a healthy diet

Eating a healthy diet rich in high-fiber plant-based foods is another great way to help improve your immune system.

Foods such as fruit, vegetables, nuts, seeds, whole grains and legumes are excellent sources to aid the development and maintenance of microbes that play an important role.  These beneficial microbes are responsible for training and regulating the immune system.

Reduce your stress

High levels of stress can have a big impact on your immune health. Trying to reduce your stress and anxiety can lead to many benefits for your immune system.

When you are stressed, you release a hormone called cortisol. This hormone can reduce the effectiveness of the immune system’s function because it decreases the production of white blood cells that respond to injury or infections. 

Getting regular exercise

Additionally, getting regular exercise is a good way of promoting better immune health.

Moderate exercise can increase the number of white blood cells in your body and increase the rate they circulate throughout the body which helps fight infections and heal wounds faster.

Studies even show that exercising helps to reduce inflammation which also helps to boost your immune system.[2]

Drinking plenty of water

Drinking water has lots of different health benefits and it is a simple way to boost your immune system.

Water carries oxygen and nutrients to your blood cells helping to improve the cells of your immune system. It also helps to get rid of all the bad toxins in your body reducing the risk of infections.

Bottom line

Keeping your immune system healthy is vital in keeping you protected from infections and diseases. Getting enough sleep, eating high-fibre plant-based foods, reducing your stress, moderate regular exercise and drinking plenty of water are all great ways to help boost your immune system.

If you would like to speak to HazelHill Family Practice about your immune health, please book an appointment by clicking here>>


[1] https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[2] https://pubmed.ncbi.nlm.nih.gov/26477922/

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