How to strengthen our Immune System

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Tips to boost our immune system
The recommended level of physical activity for all healthy adults is 150 minutes of moderate-intensity of aerobic physical activity. You may spread throughout the week by going for 30 minutes of physical activities 5 times a week. Exercise helps white blood cells to be more active and circulate better in the body.

Having a good quality sleep can help in boosting the immune system, an adult will need 7 to 9 hours of sleep to maintain a healthy body. Sleep has the potential to improve the function of T cells. Having the poor quality of sleep may inhibit T cells to function effectively. T Cells are important to enhance a human’s immune system.

Our immune system is weaker when we are under stress. Stress can affect our hormonal levels. Stress hormones known as corticosteroids can suppress the effectiveness of the immune system by lowering the number of lymphocytes. Hence it is best to destress and stay positive all the time. This can stimulate our “Happy” hormone and activate our T cells.

Getting enough vitamins and minerals is crucial in maintaining a healthy and strong body. These 2 micronutrients can help in enzyme activities and whole body functioning. Antioxidants, phytonutrients, organic acids, etc are also important and can benefit a person’s overall health.

Keeping good personal hygiene can prevent sickness effectively. Bacteria and viruses are found in every place and this can easily cause diseases. Hence, practicing some hygiene habits, such as: keeping nails short, washing hands after using the toilet, and brushing teeth twice a day can reduce the risk of falling sick.

Food that boosts the immune system
Green tea contains a type of polyphenol called catechins. This is a type of antioxidant that can help in fighting infection. Moreover, green tea was found to increase the production of T cells which play an important role in enhancing the immune system.

Garlic is well known for fighting cold and flu as it contains allicin which can boost the disease-fighting response of white blood cells. White blood cells are essential when it comes to fighting viruses and strengthening one’s immunity.

Ginger is famous due to its pungent smell. The pungent smell is contributed by the active ingredient gingerol. Moreover, ginger also contains school and these 2 components can provide antioxidant, antimicrobial, and anti-inflammatory effects to the central nervous system.

There are lots of berries and most of them contain high amounts of antioxidants such as Vitamin C, phytochemicals, bioflavonoids, and anthocyanins. Hence, all these antioxidants function to enhance a person’s immunity and prevent sickness.

Citrus fruit contains high amounts of Vitamin C and It can act as a strong antioxidant to help fight against free radicals. It is also essential in helping to boost the immune system. There are lots of citrus fruits that can boost up one’s immunity, such as oranges, lemons, grapefruits, and so on.

Yogurt contains a high amount of probiotics and is famous for improving the human digestive system. Other than that it can help stimulate our immune system. It contains 2 types of probiotics, Lactobacillus and Bifidobacterium which can help in gut health and boost the immune system.

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