Last Updated 3 years ago
It is simply shocking how the man that subdued nature, conquered the world and walked on the moon can be defeated by tiny organisms hidden outside of sight.
Through the ages, mankind has mourned hundreds of millions lost in the battle with bacteria and viruses, our invisible and yet powerful foes.
At the outbreak of a new pandemic, science seems always to be a step behind, which is logical, as we first need to identify and study the new enemy, who at the same time continues to strike.
It is no surprise then that scientists managed to discriminate viruses from bacteria only at the early start of the 20th century.
Yet, at this uneven battle, we do have a powerful ally with our side, and to be more precise, within us.
Our immune system, our body’s natural defence against the outside intruders.
A strong and healthy immune system means quicker and more effective immune response, hindering the viruses’ entrance to the cells, their target in order to propagate.
In fact, our immune system is active and fighting every day against all the microorganisms entering our body, and we only notice an infection when this defence fails.
Is there a scientifically proven way to successfully boost our immune system? Though this idea is enticing, it still remains an elusive dream for a good reason.
Our immune system is not a single entity, it is a system and more specifically a really complex system.
There are still processes and interactions regarding the immune response unknown to the scientists, making it harder to make deductions about the best way of reaching a balance and have a more active immune system.
However, since there is much more to discover about the immune system’s mechanisms, the majority of the studies are based on the effect changes of lifestyle have on the immune system.
Although every human being is unique and there are several factors to consider, there seems to be a pattern that connects lifestyle habits and the condition of our immune system.
Therefore, since prevention is better than healing, it is worth trying to cultivate new healthy habits that make our immune system stronger and healthier over the years.
8 Habits to Cultivate Now for a Healthier and Stronger Immune System
1. Get Adequate Sleep Every Night
“Early to bed and early to rise, makes a man healthy, wealthy and wise” is a well-known quote by Benjamin Franklin.
Indeed, good sleep is linked to good health, and this fact is shown in many studies.
For example, a recent study tested the effect of short sleep on susceptibility to the common cold in 164 healthy volunteers.
According to the results, those sleeping less than 5 hours had an increased possibility of showing symptoms of the infection than those who were sleeping better and more.
Why is this happening?
According to a 2019 study, a possible key linking good sleep and a stronger immune system is the induction of a hormonal constellation that strengthens the immune system during an infection, and that is probably why we tend to sleep more when we catch a cold.
When we are not facing an infection, sleep appears to help our body achieve inflammatory homeostasis.
Developing a good sleep pattern is easier said than done. Anxiety, stress and the rapid pace of everyday life are factors that contribute to more and more people with insomnia problems.
If you too are striving with sleep problems, here are a few tips on what you can do:
- “Train” yourself to fall asleep, by getting to bed about the same hour each night. Consistency is key.
- Opt for a cooler bedroom temperature. Studies have shown deeper sleep is achieved better in cool rather than hot environments.
- Don’t get to bed with your mobile/tablet. The less exposure to blue light the better, especially right before falling asleep.
- Try a melatonin supplement. Melatonin is the key hormone that helps the brain relax and fall asleep.
- Don’t eat late. This is no rocket science. A troubled stomach means no sleep.
- Don’t exercise right before getting to bed. Exercise fuels yourself with energy that will keep you awake much longer.
- If none of the above works and the problem persists, you need to consult a doctor. It might be the case you are suffering from a sleep disorder.
2. Eat More Unprocessed Foods and Vegetables
Whole, unprocessed, natural foods like green vegetables, fruits and seeds are rich in antioxidants and vitamins, a natural source of powerful ingredients that give a boost to our health.
How is this accomplished?
The antioxidants are known for fighting inflammation caused by free radicals, which can cause inflammation when they accumulate in high levels inside our bodies.
Various studies have focused on the effect of these compounds on hindering inflammation and cell oxidation.
On the contrary, a bad diet is linked to chronic inflammation which in turn contributes to various health conditions, such as the development of heart disease and cancer.
Underlying health conditions weaken the immune system, resulting in at a low response upon the arrival of an intruder like a virus.
In other words, a healthy diet rich in antioxidants and vitamins decreases the possibility of developing a chronic disease, keeping the immune system undistracted of inflammation, and, thus, stronger.
Another reason vegetables are great for fighting infections from microorganisms lies in your intestine. The fibre you get from vegetables feeds the good microbiome, a colony of bacteria in our intestine, healthy for our organism.
A robust microbiome and a healthy intestine keep the majority of the harmful microorganisms away from invading your body through the digestive tract.
Last but not least, vitamins found in fruits and vegetables, like vitamin C, are found to have a consistent effect in reducing the duration and the symptoms of the common cold.
How Many Fruits and Vegetables Should I Eat?
If you usually don’t include fruits and vegetables to your everyday diet, you can start with 3 portions per day (a portion is roughly a big fruit or vegetable) and gradually increase that to the recommended 5 portions per day.
Remember that your goal is to have a balanced system, that is why the changes in your diet should be slow yet consistent.
Fruits, vegetables, seed and spices to boost your immune system:
- All the citrus fruits
- Garlic
- Ginger
- Broccoli
- Spinach
- Almonds
- Turmeric
- Kiwi
- Sunflower Seeds
- Berries
- Ripe Watermelon
- Carrots
- Pomegranate
3. Choose the Good Fat
A balanced and healthy diet must include fats, but the healthy kind. Saturated, trans fat, labelled as “the bad fat”, which is found in meat and high-fat dairy products, like butter, must be consumed sparingly, or, in the instance of processed foods, avoided completely.
On the contrary, a good unsaturated fat found in olive oil, walnuts, sardines, tofu and salmon, should be included in your diet due to their anti-inflammatory action.
In other words, unsaturated fat contributes to avoiding a situation of chronic inflammation, which is known to have a negative effect on our immune system.
Olive oil is the most famous source of good, unsaturated fats full of antioxidants.
Studies have shown that, apart from its anti-inflammatory action, consumption of olive oil lessens the possibility of developing chronic diseases such as type 2 diabetes, cardiovascular diseases and cancer.
Chia seeds and salmon are great sources of omega-3 fatty acids, whose importance in fighting cell oxidation and positive impact on cell ageing, thus resulting in a better immune system is showcased in recent studies.
4. Include Fermented Foods or Probiotic Supplements to your Diet
The most natural way to help beneficial bacteria colonise your intestine is adding fermented foods to your diet.
The use of fermented foods to boost digestion is not new; in fact, it traces back to the early civilizations of mankind.
As stated earlier in this article, a healthy intestine acts as the first frontier of the immune system’s defence, hindering the entrance of harmful bacteria and viruses consumed with the food.
But there is another reason to keep a healthy microbiome ratio at our intestine; Recent research has shown there is a link between a balanced microbiome in the intestine and a balanced immune response, while a slight imbalance in the microbiome could contribute in the development of severe autoimmune disorders.
Some fermented foods to add to your diet:
- Greek yoghurt
- Kefir
- Miso and Tempeh
- Kimchi
- Sauerkraut
If fermented foods are not your cup of tea, you can try a prebiotic supplement.
5. Set the Boundaries on Sugar Intake
How is sugar connected with our immune system?
A long term diet with increased sugar intake through processed foods and sweets could result in obesity. Obesity, in turn, increases the possibility of getting sick.
In fact, a recent study concluded that people with obesity had double chances of getting the flu than those with a normal weight for their age and height, despite a flu vaccine being administered to both groups.
Sugar is also known to be blamed for chronic health conditions, such as heart disease and type 2 diabetes. These conditions wear off the immune system, making it weaker and slower in its response.
According to the World Health Organization, your daily sugar intake must be limited to 6 tsp (25 g) if you are a woman, and 9 tsp (38 g) if you are a man.
Beware of the hidden sugar in processed foods, as it is used abundantly as a preservative and flavour intensifier.
6. Follow a Mild Exercise Routine every Week
It seems there is a type of exercise for every need: To lose weight, to build muscles and to boost your immune system!
According to recent studies, intensive exercise training can suppress the immune system, while moderate exercise has proved to be beneficial “due to reductions in inflammation, maintenance of thymic mass, alterations in the composition of “older” and “younger” immune cells, enhanced immunosurveillance, and/or the amelioration of psychological stress”.
Some examples of moderate exercise include walking at a steady pace, bicycling, swimming, jogging, even light hiking.
To follow a regular routine of moderate exercise, you must set aside 150 minutes per week for workout sessions, which can be translated to 30 minutes for 5 days per week.
7. Drink Enough Water to Stay Hydrated
About 70% of the human body is composed of water, so it is important to stay hydrated to keep your system function properly (nutrient flow, organ functions).
A hydrated body with all the organs functioning at their best is better prepared to encounter an unwelcome visitor.
If you are not into drinking water and used to not drinking enough water, it might not be easy to trace symptoms of dehydration.
For example, have you ever caught yourself having an impulse to eat without having an empty stomach? Chances are you might just be thirsty and not hungry.
The first symptom of dehydration is a headache. Dehydration can drastically lower your physical performance and digestion and lead to heart and kidney malfunction. All the above complications can make you more susceptible to illness.
To test your hydration levels, pay attention to your urine. If the colour is pale yellow or transparent, like water, you are fine. Otherwise, you should increase the number of glasses you drink per day.
To prevent dehydration:
- drink 6 – 8 glasses of water daily. If you are not used to this quantity, increase it gradually until your body gets used to it.
- Avoid bottled water with added sweeteners to improve taste, because these options will increase your sugar intake.
- Cut down on coffee and black tea, as caffeine dehydrates the human body.
8. Stick to High Hygiene Standards
We all learned to wash our hands before lunch and dinner from a very early age and thought of it as a simple and admittingly boring procedure.
Yet, now with the COVID-19 pandemic outbreak, we have come to reconsider this simple habit.
Small details, such as the thorough washing of our hands, how often and for how long should we wash them, can truly make a difference, since good hygiene habits can decrease the microbial quantity entering our body, thus helping our immune system with its hard work.
In order to do that, don’t forget to wash your hands:
- For at least 20 seconds, rub your hands together in a way that the soap covers all the area of your hands, between fingers and your nail area.
- Before having a meal
- After using the toilet
- After throwing the garbage