Our immune system is a complex system of cells, molecules, tissues, and organs that run throughout the body, seeking out and destroying invading disease-causing bacteria, fungi, and viruses, or anything else the body recognizes as foreign. This complex system includes the innate immune system and the adaptive immune system.
The innate immune system is responsible for protecting us from microorganisms (including bacteria, fungi, yeast, and viruses) that try to infect us. The adaptive immune system is the memory part of our immunity, which learns to recognize the pathogenic bacteria we’ve been exposed to in order to produce antibodies against them the next time they strike.
So what can we do to boost our immunity?
1、Ensure adequate sleep
A night or two of insomnia is unlikely to do much damage, but chronic sleep deprivation is very bad for your health. It can lead to chronic diseases such as obesity, heart disease and type 2 diabetes. But not only that, chronic sleep deprivation can lead to a weakened immune system. Sleep experts recommend that all adults get seven to nine hours of sleep a night. If you are chronically sleep deprived, it can cause you to be susceptible to colds, flu, stomach problems and other illnesses.
2、Exercise regularly
Not only is exercise good for our health, flexibility, and weight, but regular exercise is also good for the immune system. Studies have found that regular exercise can increase the number of certain cells in the immune system, including T cells and natural killer cells.
3、Learn to decompress
Stress and anxiety raise levels of the stress hormone cortisol, which can reduce the number of infection-fighting white blood cells available to the immune system. When stressed, we also commonly resort to drinking, smoking, and overeating, which can further compromise our immune system. Alcohol suppresses a variety of immune responses, including disrupting communication between the gut microbiome and the gut immune system. Nicotine, in particular, leads to a decrease in neutrophil phagocytosis, in addition to inhibiting homing and the release of reactive oxygen species, which can impair neutrophil activity.
4、Maintain a healthy diet
A healthy diet is the key to a strong immune system. Foods rich in micronutrients include:
Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with skin)
Vitamin C, found in citrus fruits, including oranges and strawberries, as well as tomatoes, broccoli and spinach
Vitamin E, found in almond, sunflower and safflower oils, sunflower seeds, peanut butter and spinach
Zinc, found in oysters, red meat, poultry, beans, and dairy products
Magnesium, found in whole grain products, nuts, seeds
5、Limit sugar intake
Artificial sugars and carbohydrates can trigger obesity. Reducing sugar intake reduces inflammation and helps with weight loss, which reduces the risk of chronic diseases such as type 2 diabetes and heart disease. Obesity, type 2 diabetes and heart disease all weaken the immune system, and limiting added sugars is an important part of an immune-boosting diet.
6、Hydration
Drinking plenty of water won’t necessarily protect you from bacteria and viruses, but preventing dehydration is important for your overall health. Dehydration can cause headaches and affect your physical performance, concentration, mood, digestion, and heart and kidney function.
7、Eat Properly Fermented Foods
Fermented foods are rich in beneficial bacteria such as probiotics. These foods include yogurt, sauerkraut, and kimchi. Studies have shown that a thriving network of gut bacteria can help your immune cells distinguish between normal, healthy cells and harmful invading organisms.