NATURAL WAYS TO INCREASE IMMUNITY

Top 6 ways to boost our immunity

In the hurried ways of modern life, we might take immunity of our system for granted. Working quietly in the background, our immune system protects us from bacteria, viruses and different microbes to protect us against diseases. 

Our body is a complex network of organs, cells and various proteins. It acts in a coordinated manner to defend our body from various types of pathogens.

The immunity of our body is the first line of defence of our body against the alien micro-organism entering the body. Stronger our immune system, lesser could be the threat of us falling ill. With some little changes in our day to day life, we can ensure that the immunity of our body is strong enough to protect us from various types of infections.

Improve Gut health

Our gastrointestinal tract makes up a large part of our immune system. Up to 70 % of our immune cell stay along on this part. The lining of our intestines secrete antibodies and incorporates cells that realise and damage the harmful microorganism. 

Since our Gut receives a lot of microorganisms with the food we eat. Therefore, the wall of our Gut provides barrier immunity which prevents these microorganisms to enter our body. 

Apart from providing immunity, our gut is home to about 1000 species of bacteria that normally live there. The Gut microbiome resides within the gastrointestinal tract. It provides essential health blessings in particular via regulating immunity of our body. 

Moreover, it has recently become obvious that alteration of these microbial communities can cause immune dysregulation leading. This dysregulation may lead to autoimmune disorders.

How to improve our Gut health?

Take a daily Probiotic

Probiotics are live bacteria and yeast that are good for us especially for our digestive system. As a result, Probiotics are often known as true or useful micro organism due to the fact they help to keep our Gut healthy. They do so by balancing the growth of pathogenic bacteria in our gut.

This helps our Gut maintain a healthy community of micronisms that boost the immunity of our body. Many kinds of micro organism are labelled as Probiotics, they all have different benefits.  But most come from two groups.

• Lactobacillus

Lactobacillus is the most common probiotic. It is located in yoghurt and other fermented foods. It helps in diarrhoea and beneficial for people who can't digest lactose(the sugar in milk).

• Bifidobacterium

Some dairy products contain Bifidobacterium. Large numbers of bifidobacterium are found in yoghurt and foods like olives, sauerkraut, salami and cheese It is very helpful for those who have symptoms of irritable bowel syndrome and some other conditions.

Avoid taking processed food

A study published by WHO on the impact of western diet and lifestyle on people's immune function. According to the article, a large number of calories in processed and fast food. 

As a result, it may lead to health problems such as increased inflammation, reduce control of infection, increased rates of cancer and increased rates of allergic and autoimmune disease. 

The study says Poor dietary choices get encoded into both DNA and our Gut microbiome. Means our way of life and food selections can permanently change the balance of bacteria in our body and weaker immunity of our body. 

So cut down heavily processed foods and fast foods and include more natural foods in our diet.

Check the vitamin levels

                          

Vitamins are essential to life. These organic compounds usually acquired as a part of a balanced diet and required for biological and metabolic processes. Vitamins are also vital for the proper functioning of our immune system.

 Immune cells are considered one of the most rapidly dividing cells of our frame. They want a big number of vitamins to reproduce and characteristic properly.  vitamin D is the most important vitamin related to our immune health.

people with chronic infections have a low level of this vitamin. 2000-5000 IU of vitamin D is recommended per day. We should take plenty of sunshine and eat foods rich in vitamin D. The biologically active form of dietary vitamin A, retinoic acid can have profound effects on the immunity.

Foods rich in vitamin A include eggs, milk and green vegetables. In addition, vitamin E known mostly for its antioxidant ability has also anti-inflammatory property in our immune system. 

One can get a lot of quantities of these vitamins by taking one multivitamin pill a day. But it is obviously better if you get these vitamins from natural sources. 

For a balanced diet, one should take unprocessed foods that contain plenty of vitamins and antioxidants. Ensure 4-5 servings of greens like lettuce, mustard and collard greens and plenty of mushrooms. 

These greens are not only the great source of immune-boosting Vitamin D but studies also showed that it boosts white blood cell activity. Add plenty of garlic(when crushed, garlic releases allicin, a compound that fights infection-causing microbes).

Physical Activities

Physical activities stimulate the immune system and strengthen infection defence. Exercise has an anti-inflammatory effect. The moderate amount of exercising complements immune function above sedentary levels. 

Exercise helps to circulate the blood and improve the flow of lymphatic fluid. Lymphatic fluid travels through the cells and tissues. This fluid also removes bacterias, toxins, waste products and even cancer cells.

Do some type of cardio exercise, five days a week(at least 30-40 minutes per days). However, the continuous rigorous workout can even weaken the immunity of our body. It left us prone to flu and viral infections.

Cut the stress

                             

Chronic strain suppresses the immune response of the frame via liberating the hormone, Cortisol. Cortisol interferes with the T cells. T cells are a specific type of white blood cells to reproduce and receive signals from the body. 

Cortisol also reduces the antibody secretion of IgA(Immunoglobulin A ). IgA is an antibody that plays a crucial role in the immune function of mucous membranes. Stress can also have an indirect effect on the immune system. A person should avoid using unhealthy way to reduce his stress such as drinking and smoking. 

He should start meditation (at least 3-4 time in a week for 15-20 minutes). Because it reduces the cortisol levels. Meditation also helps to prevent the breakdown of our chromosomes. After that, it may lead to cancer and premature ageing.

Adequate Sleep

                  

Sleep plays a very important role in immunity. Sleeping 10 hours per day would not prevent us from getting sick while skipping on it can adversely affect our immune system. 

As a result, leaving us susceptible to viral and bacterial infections like flu and sore throat. Without sufficient sleep, our body makes fewer Cytokines. Cytokines are a group of proteins secreted by cells of the immune system that act as chemical messengers. 

Durations in which we don't get sufficient sleep infection-fighting antibodies in cells reduce. As a result, Long time lack of sleep can increase the risk of obesity, diabetes and cardiovascular diseases.

How lots of sleep do we need to reinforce up our immune system?

Adults:- 7-8 hours

Teen:-9-10 hours

Children:-More than 10 hours