7 tips to boost your immunity

Our immune system is a complex system of cells, molecules, tissues and organs that works throughout the body to seek out and destroy invading pathogenic bacteria, fungi and viruses, or anything else that the body recognizes as foreign. This complex system includes both the innate and adaptive immune systems.

The innate immune system is responsible for protecting us from microbes that try to infect us, including bacteria, fungi, yeasts, and viruses. The adaptive immune system is the memory part of our immunity, which learns to recognize pathogenic germs we have been exposed to so that antibodies can be produced against them the next time they attack.

So how can we improve our immunity?

1. Get enough sleep

One or two nights of sleep deprivation are unlikely to cause much harm, but chronic sleep deprivation is very bad for your health. It can lead to chronic diseases such as obesity, heart disease, and type 2 diabetes. But more than that, chronic sleep deprivation can lead to a weakened immune system. Sleep experts recommend that all adults get seven to nine hours of sleep per night. If you don't get enough sleep for a long time, you'll be more susceptible to colds, flu, stomach problems, and other illnesses.

2. Exercise regularly

Exercise is not only good for our health, flexibility, and weight, but regular exercise is also good for the immune system. Studies have found that regular exercise can increase the number of certain cells in the immune system, including T cells and natural killer cells.

3. Learn to decompress

Stress and anxiety increase levels of the stress hormone cortisol, which reduces the number of infection-fighting white blood cells available to the immune system. When stressed, we often resort to drinking, smoking, overeating, etc., which further impair our immune system. Alcohol can suppress multiple immune responses, including disrupting communication between the gut microbiome and the gut immune system. Nicotine specifically leads to a decrease in neutrophil phagocytic activity, and also inhibits homing and the release of reactive oxygen species, thereby impairing neutrophil activity.

4. Eat a healthy diet

A healthy diet is key to boosting your immune system. Foods rich in micronutrients include:

Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with skin)

Vitamin C, which is found in citrus fruits, including oranges and strawberries, as well as tomatoes, broccoli, and spinach

Vitamin E, found in almonds, sunflower and safflower oils, sunflower seeds, peanut butter, and spinach

Zinc, found in oysters, red meat, poultry, beans, and dairy products

Magnesium, found in whole-grain products, nuts, and seeds

5. Limit sugar intake

Artificial sugars and carbohydrates contribute to obesity. Reducing sugar intake can reduce inflammation and aid weight loss, which can lower your risk of chronic diseases like type 2 diabetes and heart disease. Obesity, type 2 diabetes, and heart disease all weaken the immune system, and limiting added sugars is an important part of an immunity-boosting diet.

6. Stay hydrated

Drinking plenty of water won't necessarily protect you from bacteria and viruses, but preventing dehydration is important for your overall health. Dehydration can cause headaches and affect your physical performance, concentration, mood, digestion, and heart and kidney function.

7. Eat fermented foods appropriately

Fermented foods are rich in beneficial bacteria, such as probiotics. These foods include yogurt, sauerkraut, kimchi, and more. Research shows that a thriving network of gut bacteria helps your immune cells distinguish between normal, healthy cells and harmful invading organisms.

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