5 Ways to Boost Your Immune System

Your immune system works hard 24/7 to protect you from infections. You are constantly exposed to germs like bacterial, viral and fungal microbes, and other microorganisms like parasites. They are present in the air, on surfaces, in untreated water and in certain raw food products like poultry and eggs.

When you have a healthy immune system, these germs are recognised, fought off and removed from your body. When your immune system is compromised, it cannot fight off germs as efficiently and they can cause illnesses like the common cold and flu, or more serious infections.

How the immune system works

Through a complex network that includes white blood cells, bone marrow, the spleen and the lymphatic system, your immune system works harmoniously to keep you healthy. Your innate immune system is what gives you a generic defence against germs. It fights off the germs you come across in everyday life. It also monitors for and fights cell changes in your body that could cause diseases like cancer.

Your adaptive immune system builds antibodies to fight infections you’ve previously encountered. Vaccination is effective because it teaches your adaptive immune system about a specific germ. Then your body knows how to deal with it before it is exposed to the real thing.

Why you should boost your immune system

Some people can have lower immune system function because of diseases like diabetes, heart disease or HIV. Immune response diminishes with age, so elderly people are more likely to have a weakened immune system. However, many factors compromise immunity, even in adults with no medical conditions.

As well as being less able to fight off infection, poor immune health can lead to autoimmune diseases in which the immune system mistakenly destroys normal cells. By getting to grips with the main factors affecting immunity, you will benefit from 5 ways to boost your immune system:

1. Minimise stress

The correlation between stress and autoimmune diseases has been medically reviewed. Research indicates that stress-related disorders like PTSD cause a significant increase in the risk of developing autoimmune conditions.

You can’t eliminate some of life’s major stressors, such as bereavement, but you can reduce stress in many situations. When you know you’re going to face a stressful event like moving house, take extra care to minimise stress.

• Plan ahead
• Stay organised
• Ask for help

For a house-moving scenario, you could plan a long way in advance to give yourself lots of time to pack and get organised. You could write a list of professional services you need to book and utility companies you need to contact. Why not also ask friends and family about their availability in case they are able to help.

You can apply the principles of these strategies to other difficult situations to minimise stress. Even so, an event like moving home is always going to be a bit of a nightmare, and you’ll still have some stress to endure. If you exercise more regularly and improve your diet, it will help to moderate your stress hormones. By making a little effort, you can reduce stress considerably.

2. Get enough sleep

Having adequate quality sleep is vital to the health of your immune system because your body only produces cytokines while you are asleep. Cytokines are proteins that enable communication between immune cells and aid the movement of immune cells towards sites of infection.

Without enough cytokines, your body’s ability to fight off infection could be seriously compromised. Hectic lifestyles can make it challenging to get enough quality shut-eye, but you can improve your sleep schedule by ensuring you:

• follow a set routine daily
• unwind before bed
• improve your diet

3. Exercise regularly

Regular exercise is a very effective way to boost your immune system. Research demonstrates that regular exercise significantly benefits you because it:

• increases blood flow
• strengthens antibodies
• reduces stress hormones
• makes immune cells more effective

Additionally, the anti-inflammatory effects of regular exercise enable your immune system to perform optimally. You’re much less likely to get infections like colds if you exercise at least three times per week.

4. Improve your diet

There are certain foods that are essential for a healthy immune system. Your body is constantly using nutrients, so a poor diet quickly leads to a weakened immune system. In order to acquire the necessary nutrients your immune system needs, it is recommended to eat a varied and balanced diet comprising:

• fresh fruits and vegetables
• lean protein
• healthy fatty acids
• whole grains

Foods including citrus fruits, broccoli and bell peppers are particularly good for your immune system as they contain lots of Vitamin C. While you should eat plenty of fruit and veg, a healthy diet doesn’t have to be boring.

Many flavourful ingredients boost your immune system. Delicious used in curries, garlic boosts immunity while ginger and turmeric have anti-inflammatory properties. And shellfish is a tasty way to get the mineral zinc, which is essential for correct immune cell functionality.

Because your body is constantly consuming the nourishment from the food you eat, it can be hard to get all the nutrients you need every day. As such it can be beneficial to top up your nutrients with a supplement like PhD Life BOOST. By including a quality supplement in your diet, you will ensure you’re getting the full range of vitamins and minerals your immune system requires.

5. Maintain good hygiene

Germs that cause infection are everywhere and often collect on surfaces. When your skin when you touch public surfaces like door handles and equipment in the gym. Without regular hand washing, these germs can remain on your hands and under your nails. If you touch your face or mouth or eat with your hands, these germs enter your body and can cause infections.

Some raw foods are also a source of germs that cause infection. Bacteria like salmonella and E. coli can be present in raw eggs, poultry, beef and foods made from unpasteurised milk. These bacteria cause nasty stomach bugs with symptoms including diarrhoea, tummy pain and nausea. Cook foods thoroughly to kill any dangerous bacteria and always wash your hands after handling raw produce.

To help protect your body against germs and boost your immune system, wash your hands at regular intervals throughout the day and always:

• after you touch public surfaces
• before and after preparing food
• after you use the toilet
• after you handle items from outside the home

Written by Ruth Hayward