With a busy life, lack of planning, and few quality meals, the body’s defenses can weaken at some point, leading to possible illnesses or infections. With this in mind, what’s the best way to learn how to improve immunity and prevent future problems?
The immune system, which protects the body against external threats, needs strength to fight off invading agents. To help it, everyone can adopt good practices to strengthen it , thus ensuring health and well-being.
So, if you want to know how to effectively improve your immunity to prevent possible illnesses, stay here to find out!
What characterizes the immune system?
The body’s defense system is nothing more than a series of mechanisms aimed at protecting the body against threats , the most common being viruses, bacteria, toxic substances, and harmful cells. They also help fight free radicals , molecules that age the body from the inside out.
To do this, you need to follow some good practices to keep it regulated, so hydrating your body frequently, using sunscreen, eating well and exercising are some factors that help your immune system function properly.
This is because, with proper maintenance of internal defenses, it is possible to maintain high levels of biological functions, that is, to recover the body from areas damaged by pathogens and cancer cells . This way, homeostasis can be ensured and the following diseases can be prevented:
- Tonsillitis.
- Stomatitis.
- Colds and flu.
- Herpes.
- General infections.
- Otitis.
Is it possible to acquire immunity?
While good habits are essential for maintaining good immunity, remember that it can be acquired in other ways.
Naturally, there’s an innate defense system, which is developed from birth . It serves to generate a broad response in the body, but it doesn’t guarantee protection against all forms of infection worldwide.
To address this problem, there’s acquired immunity, a way of creating antibodies against a pathogenic threat . The most common form is vaccination, which exposes the body to a low dose of the agent, thus generating a slow defense response, ensuring health protection.
Low immunity
As we’ve seen, a number of factors can determine the quality of the body’s defenses. However, it’s important to be aware of other factors, as sociocultural and economic factors can affect the body, leading to the notoriously low immunity. The most common are:
- Lack of a diet rich in nutrients and minerals.
- Lack of sleep hygiene.
- Many demands at work and in personal life.
- Overservice.
- Demands made under stress.
- Lack of hobbies and leisure activities.
- Sedentary lifestyle.
- And other factors.
In other words, to learn how to improve immunity, it’s important to take a holistic view of life, respect your limits, and pursue good practices that prevent self-sabotage. Prevention is always the best medicine!
How to improve immunity?
There are countless ways to improve your immune system’s performance . From keeping your vaccinations up to date to getting a good night’s sleep, several factors can help optimize your body’s defenses. Below, you’ll find 5 practices that will transform your routine:
1. Have an active sports routine
It’s no secret that sports transform the lives of everyone who starts exercising. And of course, improving immunity isn’t an option!
By staying active, your metabolism will respond better, after all, it will release a series of molecules that stimulate the production of antibodies , therefore, it is possible to protect the body against invading agents, in addition to combating a sedentary lifestyle once and for all!
Furthermore, continuous practice improves your relationship with yourself, because in addition to seeing yourself more beautifully, you start to take care of your health, after all, you are more aware of basic personal care.
2. Consume foods from A to Z
Along with the first point, a complete, healthy, and balanced diet is key to improving immunity. This is because, by consuming all the necessary macro- and micronutrients daily, the body can make the most of all the fiber, protein, and minerals present in food.
On the other hand, healthy eating doesn’t mean restricting your diet! Many people who frequently consume processed foods can experience inflammation due to excessive consumption of processed foods and ultra-processed foods , leading to common problems such as low immunity.
The ideal is to have professional supervision, so that you consume foods from A to Z, but also keep on the menu those foods that cannot be missed to make you happy!
3. Carry a bottle of water with you
There’s no point in eating well and exercising if you’re not staying hydrated!
Water is an essential element when it comes to improving immunity, as it’s largely responsible for transporting nutrients and oxygen to cells . Therefore, with this fluid present in the body in the right proportions, it’s possible to achieve health and balance.
4. Create healthy habits
Hobbies and leisure are synonymous with good immunity. After all, with a balanced and stress-free brain, it’s possible to have a good quality of life!
It’s common in the corporate world to only rest when possible, but if you want to be productive, you need to learn to rest your mind and not keep negative emotions to yourself. Psychological support is ideal, but remember that small actions can yield positive results . For example, you can:
- Perform meditation constantly .
- Take short breaks of 5 to 10 minutes per hour worked.
- Do activities that are enjoyable for you.
- Avoid self-sabotage.
In fact, healthy habits are about how you treat your body, so don’t smoke, drink moderately, avoid standing still, and don’t spend too much time in front of electronic screens!
5. Practice sleep hygiene
Finally, the golden tip that many ignore is sleep hygiene , which is nothing more than a series of nighttime habits that ensure good recovery of the body and brain.
If you have difficulty sleeping and wake up feeling unwell, it’s best to seek help from a neurologist to analyze the possible causes of this problem and, thus, optimize your body’s defenses.
However, if you want to learn how to improve your immunity now, adopt the following practices:
- Sleep at least 8 hours a day.
- Stop using electronic devices 1 hour before bed.
- Don’t have televisions in the room where you rest.
- Avoid the consumption of psychostimulant drinks and foods.
- Do not self-medicate.
As we’ve seen, it’s possible to take care of your health simply, as long as you’re willing to invest in habits that improve your quality of life. I hope you enjoyed the content!
