The immune system is one of the body’s first line of defences against bacteria and other harmful pathogens. Hence, if your immune system is weakened, this allows you to be more susceptible to infections. Here are simple ways to boost your immune system:
Getting Adequate Sleep
Yes, doing nothing (in a way) helps to boost your immune system.
However, lots of things happen when you sleep, and this is when the body regenerates and repairs itself. If you’re not getting at least 7 hours of sleep, you should start making it a habit to increase your sleep time.
A study has shown that sound sleep improves immune cells known as T cells.
When cells in the body recognize a virally infected cell, they activate a sticky protein known as integrin that allows them to attach to and kill infected cells. This stickiness is important as T cells need to get in direct contact to kill virus-infected cells, and the integrin stickiness is known to promote this contact.
The study showed that participants who slept, compared to those who stayed awake all night, their T cells showed higher levels of integrin activation than of those who were awake.
Avoiding crowds and going home to sleep may not be a bad idea.
Minimize Stress
Another study has shown that sleep deprivation affects the levels of white blood cells levels in the body in a way that is similar to the exposure of stress.
According to Psychology Today, when we’re under stress, the brain sends defence signals to the endocrine system which releases hormones to help us get ready for emergency situations but this, in turn, lowers our immunity – decreased white blood cells, decreased inflammation etc.
Stress hormones are also known to inhibit integrin activity, which is essential for the body to fight against virus-infected cells.
As the effects of stress are cumulative, it’s important for us to reverse the effects of stress through means such as relaxation exercises, positive thinking and social support.
In a more relatable context: this means not stressing over food availability and heading down to your nearest Fairprice to hoard all the rice and instant noodles. Singapore has enough food reserves (and toilet paper) so don’t stress over the unnecessary stuff.
Eat a Diet High in Fruits and Vegetables
Fruits and vegetables are loaded with nutrients that are essential for our immune system. As much as it is easy to fill in some of the nutrients needed by supplements, there is no need to. Most of them are easily available in the food we eat daily.
Here are some immunity-boosting foods you may want to include in your diet:
Citrus Fruits
Did you know that the human body does not produce Vitamin C, nor does it store it? Yet, Vitamin C is one of those foods that build up the immune system. It helps to support various cellular functions of the immune system. This is easily available from fruits such as oranges, lemons and grapefruits.
Red Bell Peppers
Fun fact: red bell peppers contains twice as much vitamin C as citrus fruits.
Broccoli
Broccoli is a superfood. It is packed with vitamins A, C and E as well as many other antioxidants and fibre. Try not to overcook it, steaming or blanching it is the best way to get the best out of this power-packed veggie (or flower).
Spinach
Spinach is also one food that is packed with Vitamin C which helps to improve the immune system.
Green Tea
Green tea is known for its many benefits, so it’s no surprise that building immunity is one of them. In one study, researchers gave mice EGCG, and it significantly increased the number and frequency of regulatory T cells in the body.
Exercise Regularly
A study found that participating in 1-2 hours of moderate exercise per day was associated with a one-third reduction in the risk of getting a URTI (Upper respiratory tract infection) compared with individuals that had an inactive lifestyle.
However, overexertion can have negative benefits and increase one’s chance of getting a URTI instead. This is because of increased levels of stress hormones like adrenaline and cortisol that suppress white blood cell functions. Don’t overdo it just because it’s one way to boost your immune system.
Don’t Drink Excessively
As alcohol passes down the body, the first place that is affected is the gastrointestinal system. Alcohol affects the gut microbiome which disrupts the intestinal immune system. Cutting down on alcohol consumption may be a good idea as alcohol is also known to disrupt ciliary function in the upper airways and impair the function of immune cells.
Most importantly, maintaining good personal hygiene to avoid infections is equally as important as what is mentioned above when it comes to boosting the immune system. Remember to drink plenty of water and avoid unhealthy foods.
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