Top Seven tips to boost your immunity

1. Get adequate sleep

Sleep and immunity have a strong bond as inadequate sleep has more chances of sickness. Getting proper sleep will boost innate immunity. Adults must have 7 or more hours of sleep each night, teens require 8-10 hours of sleep and younger are suggested 14 hrs. If you've got trouble sleeping then limit the screen time for an hour, before your bed because the blue light emitting from mobile, computer may disrupt your circadian rhythm. If you've got poor sleep it'll increase your pain sensitivity which will produce to your cardiovascular problem.

2. Consume more whole plant foods

The immune system is best prepared when your diet is nutrients rich and it gets weakens when you have food of high fats in your diet. Whole plant food is fruits, vegetable, nuts, a seed that are rich in nutrients and antioxidants that prevent us from the virus, bacteria. Vitamin C plays a vital role in boosting your immune system also people affected by cold consumes vitamin C rich foods like spinach, bell peppers, strawberries also as citrus fruits oranges, lime, etc as they boost the immune help to recover faster. Even some people consume the supplements, but albeit supplements cannot give all the nutritional benefits that we get from the entire plant food.

3.Exercise regularly

The cells of our immune systems that protect us from the disease are the white blood cells. By exercising regularly we boost the blood flow which causes the white blood cells to circulate throughout the body and our immune system after exercising produce more white cells also as heavy breathing rate during exercise flush out the harmful bacteria from our lungs. More strenuous exercise can suppress immune function you'll become susceptible to respiratory disease Short term exercise helps the immune system find and deal with pathogens also as hygiene should be maintained after exercising like hand wash. It's good medicine for your heart and arteries also because it decreases inflammation and prevents blood coagulation.

4.Control the stress

Once we suffer from stress our body releases the hormones cortisol and when the cortisol is at a high level in our body it prevents our immune system from boosting also as our immune stop protecting us from the virus, bacteria, and diseases. Long term stress causes inflammation and imbalance in immune cell function. So one can keep stress under control by meditation, exercise, yoga, any activity you wish drawing, listening to songs, playing games.

5.Say no to the alcohol

A high amount of alcohol can lower the immune function because it becomes busy with detoxifying the body. The power to fight infection gets weaken and recovery time is slow down due to high alcohol consumption. As a result, they suffer from various diseases, cancer, respiratory issues. If one is habitual to drink then limit your alcohol consumption for women it should not be more than 1 drink per day and for men its two drinks per day.

6.Stop smoking

Any toxins affect your immune system cigarette is one among them the varied harmful chemical released by it which have a great impact on the expansion and performance of immune cells like cytokines, T cells, B cells. It causes viral and bacterial infection in the lungs just like the person suffers from tuberculosis, various flu. There are various ways to quit smoking and protect our immune system from being damaged. One can consume non-nicotine medication, counselling various therapy.

7. Chronic condition should kept under control

The chronic conditions like asthma, heart disease, and diabetes affects the immune system. One affected by diabetes isn't taking care of their blood glucose then low inflammatory response weakens their immune system. Also during research, it's found that people who died due to flu even have asthma or some chronic condition that affected the body defence system. The one with chronic conditions affected by a virus the more effort is required to recover. So one manages their chronic condition better the cells are going to be more reserved to fight against infection.

AUTHOR

sayali khamgaonkar