Immunity is the body’s ability to fight off disease-causing microorganisms, such as bacteria, viruses, fungi, and parasites. A strong immune system can protect you from various infections and illnesses, while a weak immune system can make you more susceptible to them. Therefore, it is important to maintain immunity so that you can stay healthy and avoid getting sick easily.
There are many factors that can affect your
immunity, such as your age, genetics, diet, lifestyle, stress level, and
exposure to environmental toxins. Some of these factors are beyond your
control, but others can be modified by following some simple tips. Here are 4 ways to maintain immunity so as not
to get sick easily.
to Maintain Immunity so You Don't Get Sick Easily
Eat more citrus fruits
Citrus fruits, such as oranges, grapefruits, lemons, and limes, are rich in vitamin C, which is one of the most important nutrients for your immune system. Vitamin C helps stimulate the production of white blood cells, which are the key players in fighting infections. Vitamin C also acts as an antioxidant, which protects your cells from free radical damage and inflammation.
To get the most benefits from citrus fruits, eat them fresh or squeeze them into juices. You can also add some lemon juice to your water or tea for a refreshing drink. Aim to consume at least 75 mg of vitamin C per day for women and 90 mg for men.
Eat more whole plant foods
Whole plant foods, such as fruits, vegetables, nuts, seeds, and legumes, are packed with nutrients and antioxidants that can enhance your immune system and reduce inflammation. Antioxidants help fight off free radicals, which are unstable molecules that can cause oxidative stress and damage your cells. Some of the best sources of antioxidants include berries, dark leafy greens, carrots, tomatoes, garlic, ginger, turmeric, and green tea.
Fiber is another important component of plant foods that can benefit your immunity. Fiber feeds the beneficial bacteria in your gut, which are essential for maintaining a healthy gut microbiome. A healthy gut microbiome can improve your digestion, metabolism, and immunity by preventing harmful pathogens from entering your body through your intestinal lining.
To increase your intake of whole plant foods, aim to eat at least five servings of fruits and vegetables per day. You can also snack on nuts and seeds or add them to your salads and smoothies. Legumes, such as beans, lentils, and peas, are great sources of protein and fiber that can be incorporated into soups, stews, curries, or salads.
Eat more healthy fats
Healthy fats, such as those found in olive oil, avocado, salmon, sardines, and nuts, can boost your immune system by reducing inflammation. Inflammation is a normal response of your body to infection or injury but can become chronic when it persists for a long time or occurs without a clear cause. Chronic inflammation can impair your immune system and increase your risk of various diseases.
Omega-3 fatty acids
are a type of healthy fat that have anti-inflammatory properties and can
modulate your immune response. Omega-3 fatty acids can be found in fatty fish
(such as salmon), flaxseeds, chia seeds, walnuts.
If you don't eat enough fish or plant foods, you can also take an omega-3 supplement. To incorporate more healthy fats into your diet, choose olive oil or avocado oil for cooking or dressing, eat half an avocado or a handful of nuts per day and eat fatty fish at least two times a week.
Exercise is not
only good for your physical fitness but also for your immune health. Exercise
can improve your blood circulation, which allows your immune cells to travel
more efficiently throughout your body and fight off infections. Exercise can
also lower your stress levels, which can negatively affect your immunity.
intensity, and duration of exercise may influence its impact on your immune
system. Moderate exercise, such as brisk walking, jogging, cycling, or
swimming, is generally beneficial for boosting your immunity. However, too much
or too intense exercise may suppress your immune system and make you more prone
To get the optimal
benefits from exercise, aim to do at least 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity per week, as well as
strength training exercises at least twice a week.
You can also do some stretching or yoga exercises to improve your flexibility and reduce tension. Make sure to rest adequately between workouts and avoid exercising when you are sick or injured.
What Makes We Have to Maintain Our Immunity?
Some of these factors are beyond our control, but some of them are within our reach. We can improve our immunity by adopting healthy habits and avoiding unhealthy ones. Here are some reasons why we have to maintain our immunity:
To prevent or reduce
the severity of common illnesses, such as colds, flu, coughs, sore throats, and
These illnesses can be annoying and
uncomfortable, and can interfere with our daily activities and productivity. By
keeping our immune system strong, we can reduce the chances of catching these
illnesses or recover faster from them.
To prevent or lower the risk of serious
diseases, such as cancer, diabetes, heart disease, stroke, and autoimmune
These diseases can be life-threatening and
require long-term treatment and management. They can also affect our quality of
life and cause complications and disabilities. By boosting our immune system,
we can prevent or delay the onset of these diseases or improve their outcomes.
To enhance our
physical and mental health.
A strong immune system can help us feel more
energetic, alert, and happy. It can also improve our mood, memory, and
cognitive function. A weak immune system can make us feel tired, sluggish, and
depressed. It can also impair our concentration, learning, and decision-making.
To increase our
longevity and well-being.
A strong immune system can help us live
longer and healthier lives. It can also help us cope better with stress, aging,
and environmental challenges. A weak immune system can shorten our lifespan and
reduce our well-being.
As you can see, maintaining our immunity is
essential for our health and happiness. Therefore, we should take good care of
our immune system by eating a balanced diet, exercising regularly, getting
enough sleep, staying hydrated, limiting alcohol consumption, quitting smoking,
managing stress, and taking supplements if needed. By doing so, we can enjoy a
better quality of life and prevent or overcome various health problems.