How to boost your immune system

YOUR body’s immune system is a complex network of cells and proteins that defend the body against infection. It works in a number of ways to detect and destroy anything it recognises as foreign to your body.

is includes bacteria, viruses, fungi, parasites or unhealthy cells such as cancer cells. In short, the immune system helps keep us healthy.

e immune system keeps a record of every germ it has defeated so it can recognise and destroy it quickly if it enters the body again.

Normally it does an incredible job of defending us against disease causing micro-organisms, but sometimes it fails. A healthy lifestyle helps keep the immune system in the best possible shape to tackle pathogens.

Amid the dangers of the Covid-19 virus there is renewed interest in boosting the immune system, since those with weakened immune systems have a high risk of complications if they contract the virus.

General healthy-living strategies are a good way to give your immune system a boost during this pandemic.

Boost your immune system

Your first line of defence in boosting your immune system is choosing a healthy lifestyle.

Following general good health guidelines is the single best step you can take towards naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected and bolstered by healthy living strategies.

As part of your adoption of a healthy lifestyle, eat a diet high in fruits and vegetables. Vegetables such as carrots, spinach, sweet potatoes, dark leafy vegetables, asparagus and broccoli, and fruits such as tomatoes, mangoes, citrus fruits and strawberries are great sources of vitamins. ey contain vitamins A, C, D and E and minerals such as magnesium and zinc, all of which help to boost your immune system.

Learn what other foods are good and bad for you. Studies have shown that spikes in sugar intake suppress your immune system. If you consume a lot of foods and beverages high in sugar you may be reducing your body’s ability to ward off diseases.

If you suspect your diet is not providing you with all your nutrient needs, taking a daily multivitamin and mineral supplement may prove helpful.

Exercising regularly and maintaining a healthy weight are also part of a healthy lifestyle. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight and protects against a variety of diseases.

Regular exercise contributes to general good health and therefore a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

Do not smoke. If you drink alcohol, do so in moderation. Both smoking and excessive alcohol consumption damage your health.

Ensure you have enough sleep. Sleeping well is one of the easiest ways to improve immunity. e human body naturally repairs any damage to it and recovers during sleep. Insufficient sleep not only leaves the body tired, but reduces the immunity needed to fight diseases.

Drink between eight and 10 glasses of water every day. Staying hydrated helps flush out toxins from the body, which is another good way to increase immunity against diseases.

Minimise stress. During this Covid-19 pandemic, staying indoors can be boring and stressful for some. Stress adversely affects both your immune system and mental well-being. Consider meditation as a means of relaxing the mind and freeing it from external chaos, distractions and stress. A mere 10 minutes of meditation every day can make a big difference not only throughout the day but also in life as a whole.

Learning how to minimise stress when dealing with stressful situations positively affects your mental and physical health. If you suffer from stress for a long time, this can make you more vulnerable to many illnesses, including colds and more serious diseases.

Practising good general hygiene also helps you avoid infections and stay healthy. It is particularly recommended as a way of avoiding Covid-19 infection and many other diseases. Washing your hands regularly and thoroughly significantly reduces the risk of many illnesses.

Age and immune system

As we age our immune system’s capability is reduced. It becomes less effective. e changes in the immune system may contribute to the greater susceptibility of older people to some infections.

Some people age healthily but still, compared with younger people, the elderly are more likely to suffer from infectious diseases and more likely to die from them than younger people.

As you age try to stay on top of your health. If you have diabetes, arthritis or other complaints that affect how you function, follow your doctor’s recommendations.

Keeping illnesses such as diabetes well controlled takes less of a toll on your immune system.

Sleep well. Look for ways of reducing stress. Stay clear of sick people. Eat well. Avoid smoking.

Try to walk around a lot and engage frequently in moderate exercise to help keep you fit and make your immune system stronger.

Weakened immune system

e primary symptom of a weakened immune system is susceptibility to infections. If you have a weakened immune system, you are likely to frequently suffer from infections, which may be severe and difficult to treat.

If you are often unwell, feel fatigued or have nagging symptoms of unwellness that you cannot explain, it may mean your immune system is weakened. If you are constantly catching colds or have a cold which continues for longer than normal, this may be a sign that your immune system is struggling to counter infections.

Frequent tummy troubles, diarrhoea, gas or constipation could be another sign that your immune system is compromised.

When you get a burn, cut or graze, your body works to protect the wound by sending nutrientrich blood to the injury to help regenerate new skin. is healing process depends on healthy immune cells. If your immune system is weak, your skin cannot regenerate as quickly as it should. Instead your wounds linger and take longer to heal.

If you have frequent infections or have needed more than two courses of antibiotics a year it may be another sign of a weakened immune system. If you are having enough sleep but still suffer from exhaustion and feel tired all the time it is worth considering whether your immune system is trying to tell you something.

Your immune system is the key to good health, so the more you can do to protect or improve it, the better.

e information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas. co.zw or WhatsApp 0772 161 829 or phone 024-2773 0663.