Your body is capable of defending itself against a host of disease-causing microorganisms. Still, its defence capabilities are not impenetrable, and germs often find a chink in the armour which causes you to fall sick. Many are born with a weak immune system, and then there are many factors that can cause the immune system to weaken over time.
But, there is no one solution to strengthen your immune system; it is the sum of several factors that leads to a robust immune system. So, there are several ways to improve the immune system. First, it is essential to get rid of certain habits that weaken the immune system. The next step is to provide the body with proper nutrition through natural foods, regular exercise and even supplements.
# Get Adequate SleepA lack of proper sleep is known to cause your immune system to weaken. Good quality sleep provides the body with much-needed rest and improves its ability to defend against a host of disease-causing microorganisms. Multiple studies have suggested that adequate sleep strengthens the immune system. But how much sleep does one need? It differs according to the individual’s age. Younger children and infants need more than 10 hours of sleep while young adults and older people need around 7-9 hours of sleep with a minimum of 6 hours. Although different studies suggest different numbers, there is no doubt that an adequate amount of quality sleep rejuvenates the mind and the body, and is necessary to stay healthy and improve the immune system.
# Maintain Social DistancingWhile COVID-19 may have popularised the idea of social distancing, which is now ingrained in society’s consciousness, it is a practice that should be followed, even when the coronavirus has ceased to wreak havoc on the world. Everyone, regardless of their immune systems’ capability in defending against pathogens, must maintain social distancing from sick people suffering from contagious diseases. A person with a weak immune system can easily catch a disease from a sick individual; even a healthy person can catch an infection from others. So it is wise to keep a safe distance if you perceive someone to be suffering from a disease. Wearing a mask and sanitizing your hands and surfaces that you come in contact with also helps avoid being infected by another person.
# Quit Smoking
Several diseases are caused by smoking, including cancer, flu, pneumonia, and other respiratory illnesses. It can cause your immune system to weaken and your body’s ability to fight diseases. Smoking is an addiction, and it can be challenging to kick the habit. So, you have to use certain aids to help you fight the addiction, like nicotine gums and patches. You could also consult a doctor to help you get rid of this habit and improve your immune system.
# Lower the Stress Levels
Stress is the root cause of several diseases. Long term stress compromises your immune system’s abilities. Stress can lead to the worsening of several conditions like obesity and heart disease. You can reduce stress by engaging in activities that relieve stress, such as – exercising, socializing, meditating and doing anything that makes you feel happy and at peace. Many experts believe stress to be the reason for many physical and psychological diseases, so reducing stress can help you strengthen your immune system and result in you achieving optimal health.
# Maintain Hygiene
The simple act of keeping your surroundings and your hands clean could go a long way in avoiding diseases. Washing your hands before eating and after touching any dirty surface keeps the germs away. Germs lurk around every nook and corner of your house, office and public places. Every surface such as the kitchen platform, keyboard, phone, remote control and others around you are teeming with germs. But, there are also many who say that extreme hygiene can make our immune system more vulnerable to germs that wouldn’t threaten it otherwise.
# Control WeightObesity can cause several diseases including cardiovascular disease, diabetes, high blood pressure and high cholesterol. It can also cause the immune system to weaken and thereby increase the risk of falling sick. Often obese people indulge in unhealthy eating, devoid of proper nutrition. Hence, it is essential to maintain a healthy diet and keep weight in check.