Learn 4 habits to boost immunity

We often think about how to boost immunity only when we are already one step away from catching a cold. This autumn-winter season is full of home remedies for the immune system, supplements and feverish searches for how to strengthen the body quickly. However, the immune system is very complicated and can't be "fixed" in a week. It's a continuous work, and a really complex one at that. Because we can help immunity in many fields. Here are 4 habits that will help you do so.

If you're wondering how to boost immunity while you're already sitting up another night over work brought home, we suggest. Drop it and...go get some sleep. Sleep is one of the best answers to how to improve immunity. But also how lack of sleep degrades our entire body. Remember that an adult needs eight hours of uninterrupted sleep - in peace and darkness. Sleep hygiene is equally important. Sleep deficiency affects all body systems, including, of course, the immune system. Lack of nocturnal regeneration impairs the functioning of NK (natural killer) cells, T lymphocytes and monocytes. The body is therefore unable to properly respond to the presence of pathogens and destroy them to protect itself from infection. In addition, less sleep than recommended increases the concentration of pro-inflammatory cytokines. Therefore, one of the best things you can do for your immunity is to go to bed and give yourself eight hours of recovery.

There are many foods that can promise you immune support. These are first and foremost excellent spices such as garlic, onions and ginger, but also natural yogurts and pickles to support gut function. However, grabbing pickled cucumbers in the autumn-winter season is of little use. Working with the immune system through diet is a process. And he continues, in fact, throughout our lives. Any change in diet for good - choosing fruits and vegetables instead of processed foods, reaching for whole grains, variety of products - is always great from the point of view of many systems, including the immune system. That's why we won't say here that eating garlic will help your immunity. Her will be helped most by a balanced and balanced diet. Tailored to you and your needs. The more vitamins, antioxidants and minerals in it, the better. Eat healthy, and your immune system will surely learn. And if you still feel that something is wrong, consult your doctor. Blood tests should show whether you really don't have any deficiencies. And if you do, immunity supplements can certainly deal with the problem.

For immunity, you can take various supplements, reach for infusions or syrups, but it will be of little use if your body is under perpetual pressure. Stress wreaks havoc on the entire body, but the immune system also suffers. Long-term stress, in particular, contributes not only to the suppression of the immune response, but that slows down the entire work of the system. NK (natural killer) cells work more slowly, the humoral response is weaker. As a result, the body is exposed to a higher incidence of diseases - not only infections, but even cancer. However, we are talking about chronic stress. But what about the short-term one? He also negatively affects the body, primarily by increasing inflammation. This is why stress has an impact on the occurrence of autoimmune and allergic diseases. What can be done to stress less? This is a topic for a longer article. However, it is worthwhile to meditate at home, if only for 10 minutes a day, do sports, take care of sleep hygiene and a healthy diet. That is, the things that positively affect immunity anyway. You see? Everything is interconnected.

Physical activity has a not insignificant impact on immunity. And contrary to appearances, you don't have to do much to improve the work of your immune system. It is moderate physical activity that can do the most good. According to research, regular moderate-intensity exercise for 1-2 hours a day can reduce the risk of upper respiratory tract infections by 1/3 ^[1]. Exercise affects the number and activity of macrophages, but not only. They also increase the activity of Th lymphocytes and improve leukocyte efficiency. For people who move rather sporadically, this is important information. It's worth getting up and doing something for your body and immunity. Remember, however, that intense training can work the opposite. Therefore, to support the immune system, it is better to bet on walking, cycling, yoga or Pilates.

^[1] https://ncez.pzh.gov.pl/aktywnosc-fizyczna/aktywnosc-fizyczna-a-odpornosc-organizmu/