10 Ways to boost Immune system

Pearl Harbor was the target of a "surprise" attack by the Japanese on December 7, 1941, in the early hours. The attack, however, was not entirely unexpected. Two soldiers at a radar station in the Pacific Ocean at seven that morning noticed a few small dots on a screen growing larger and larger until the entire screen was covered in dots. The soldiers alerted their lieutenant, who gave them a nonchalant "Don't worry about it" response.
History is what came next.

The lieutenant was wholly unprepared for an enemy attack that sparked a major world war because he believed the planes were from California and that there was nothing to be afraid of.

In many ways, preparing for and making the tactical decisions that a military force must make to repel an enemy is similar to being ready to fight off a contagious illness, whether it be the flu, COVID-19, or any other infectious disease. White blood cells, B cells, T cells, natural killer cells, and other "soldiers" make up the amazing network that makes up our immune system. In ideal circumstances, they are equipped to combat any pathogens (bacteria, viruses, or other microorganisms) that attempt to enter our bodies and harm our health. Our likelihood of succumbing to illness decreases with the strength of our immune system. 

Try these natural defence strategies to keep your immune system robust and battle-ready:


1. Start cleaning

We have repeatedly heard this advice over the past few months as the COVID-19 pandemic has dominated the news—and our lives: "Wash your hands." With good reason, too. One of the best actions you can take to reduce your risk of getting sick and spreading diseases to others, according to the Centers for Disease Control and Prevention, is washing your hands. One of the simplest and least expensive ways to prevent infection is to wash your hands with warm water and soap for 20 seconds, or roughly the time it takes to sing "Happy Birthday" twice.
Sanitizing kitchen countertops, door handles, light switches, bathrooms, and other frequently used areas is a crucial habit that reduces your risk of getting sick. Many recipes for homemade cleaners and disinfectants using such basic ingredients as vinegar, rubbing alcohol, hydrogen peroxide, household bleach, or essential oils can be found online if you'd prefer not to use harsh chemicals (exactly my sentiments!). (Caution should be taken when combining ingredients, and follow the directions exactly.)

2. Go to bed

For us to function well in daily life, sleep is essential. It is necessary for us to have enough energy, a good mood, a sharp memory, the capacity for concentration, and other brain functions. Your immune system can suffer from not getting enough sleep. The Mayo Clinic claims that lack of sleep decreases your ability to recover from illness and increases your susceptibility to viruses like the common cold. According to Hello Healthy author Wes Youngberg, PhD, getting less than seven hours of sleep each night increases your risk of getting sick. (Teens require more sleep than adults do; they should get at least eight to nine hours every night.) In a study of widows and widowers who had trouble falling asleep, it was discovered that their compromised immune systems were a result of their disrupted sleep patterns. Set a bedtime and make it easier to keep it by establishing a relaxing bedtime ritual, such as taking a hot bath, listening to calming music, and turning off electronics an hour before bed, to increase your resistance to disease.

3. Take immediate action

We've all heard about how amazing exercise is for enhancing heart health, boosting energy, elevating mood, and preventing cancer. But it also does other things. The immune system is significantly impacted by moderate exercise as well because it increases body temperature and promotes faster white blood cell circulation, both of which aid in the body's ability to fight infection. An Appalachia State University researcher compared the immune cell activity of a group of women over 65 who exercised for 90 minutes per day with that of more sedentary individuals. They discovered that those who exercised had astonishingly stronger immune systems than non-exercisers—55 percent stronger.

4. Energize with plants

A healthy diet full of fruits and vegetables is one of the most effective strategies for boosting immunity. Variety is crucial, but some fruits and vegetables are more potent than others. Consuming foods high in antioxidants, such as garlic, kale, spinach, broccoli, red peppers, onions, blueberries, strawberries, plums, prunes, red grapes, oranges, grapefruits, tangerines, lemons, and limes, is among the healthiest options. Don't limit your menu to a few foods, but make sure to include these. Your best line of defence against illness is a well-balanced diet that is high in fibre, vitamins, minerals, and phytonutrients. According to research from Pennsylvania State University, women between the ages of 60 and 80 who ate healthily had immune systems that were comparable to those of younger girls between the ages of 20 and 40.

5. Increase your water intake.

Small fissures in the mucous membranes are entry points for viruses into the body. Staying hydrated lowers your risk of infection by preventing the cracking of those membranes. The daily water intake recommendation is calculated by a number of formulas, but one that is simple to remember is "8 by 8," or simply drinking 8 glasses of 8 ounces each. You should drink more water if you weigh more, and everyone should drink more water in hot weather, regardless of size. Drinking enough water will help you flush out the toxins and hasten your recovery if you do contract a virus or other pathogen.

6. Brought down the drinks.

According to studies cited by Neil Nedley, MD, in his book Proof Positive, drinking has numerous harmful effects on one's health, but it particularly weakens the immune system. A person's capacity to fight off bacteria and viruses can be reduced by as much as 67 percent after just two alcoholic beverages, according to one study! Nedley also notes that people who drink alcohol tend to develop specific types of pneumonia more frequently. The American Addiction Centers states that "alcohol abuse weakens the immune system and increases the risk of bacterial and viral infections, including HIV, respiratory infections, hepatitis (hepatitis B and C), and many other diseases."

7. Pull your sweet tooth

The Western diet, which is largely composed of sugar, salt, and fat, is bad for the immune system, claims an article in Nutrition Journal. White blood cell phagocytosis, the process by which microorganisms and cellular debris are digested, is specifically decreased by processed sugar. In other words, consuming sugar reduces your body's ability to fight infection. Additionally, studies indicate that the white blood cells' ability to kill bacteria declines as sugar consumption increases. If you can't bear to give it up completely, try reducing your sugar intake by avoiding sugary drinks, choosing fresh fruit over decadent desserts, and reading food labels to pick foods with less sugar.

8. Take in some sunlight

An increased susceptibility to infection is linked to vitamin D deficiency. Spend a short period of time outdoors each day to absorb the "sunshine vitamin," as sunlight increases vitamin D levels. The best time of day to absorb vitamin D from sunlight, according to experts, is during the middle of the day. You will absorb more vitamin D if more of your skin is exposed. Of course, it's best to use everything in moderation, and this also applies to sunlight. Darker-skinned people require more exposure, while lighter-skinned people only need about 10-15 minutes. Additionally, remember to drink plenty of water and protect your skin when you're outside in the sun.

9. Be aware of your immune system

Despite being written thousands of years ago, the proverb "A cheerful heart is good medicine" (Proverbs 17:22) still holds true today. In fact, it is still supported by contemporary science. As an illustration, studies have shown that laughing lowers our levels of stress hormones and raises the white blood cells that fight infection.

A stressed-out heart is bad medicine, and the opposite is also accurate. Stress weakens the body's ability to fight off illness because stressed people have fewer and less active natural killer cells.

Whether it's through amusing animal videos or joking around with friends, make it a point to spread more laughter and joy throughout your day. And look for easy techniques to lessen your stress, like taking deep breaths, going for a walk, or whispering a prayer.

10. Discover a lost art

Fomentations, a little-known hydrotherapy treatment, helped patients survive the 1918 Spanish flu pandemic, one of the deadliest pandemics in history, while millions of people around them died. Although medical procedures have evolved significantly over the past century, there is still much to be learned from using water to treat and prevent disease.

Here is a quick hydrotherapy procedure you can use every day to strengthen your immune system: the contrast shower. It is simple to do and effective. How does it operate? Take a three-minute hot shower as hot as you can stand it, then switch to cold water for 15 to 30 seconds. For 15 minutes, alternate hot and cold, with 30 seconds of cold at the end. After that, change to warm water and gently wash your body. Dry off completely, then swaddle yourself in a blanket or sheet and go to sleep quietly for 20 minutes. This procedure will produce a large number of "fighter" antibodies that will aid in fending off any viruses that make an attempt to attack.

No invader can catch you off guard if they are equipped with these ten tools. Your body will be powerful and prepared to defend your health.

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