Our immune system is an amazing network of specialized cells and organs that work together to protect us from infection by viruses and bacteria. When we do fall ill, it launches an attack against infection and helps us to recover. During the colder months of the year, when we are more susceptible to viruses such as colds and influenza, you’ll want to do everything you can to improve your chances of keeping illness at bay. And there are plenty of ways in which you can help to achieve and maintain a healthy immune system:
▪Eat Balanced diet
Getting enough vitamins and minerals is vital for immune system, which means you need to eat a nutritious balanced diet. Aim to have at least five portions of different fruits and vegetables every day. Your five a day can include fresh, frozen, dried and timed fruit and vegetables, as well as a portion of juice.
▪Take Exercise
Regular moderate exercise is good for the immune system. It reduces the risk of common infections such as cold and influenza. It also helps protect us from several serious diseases, including cardiovascular disease, type2 diabetes and some form of cancer. The department of health recommends a minimum of 30 minutes of at least moderate intensive activity on five days a week or more. You don’t have to do 30 minutes at once; three 10 - minutes’ sessions will do just as much to help your defence system healthy.
▪Make Time To Relax
It is important to keep stress under control, as too much can damage your health. Minimize stress by making time to relax: get some fresh air, get together with friends and family, pamper yourself and don’t forget to laugh. Studies show that laughter reduces stress hormones and increases the immune system activity.
▪Get Enough Sleep
If you get right amount of sleep, you’re more likely to be able to fight infections. In a study in which two groups of people were immunized with hepatitis A Virus, those who then slept well had a much better immune response than those who were kept awake. A good night sleep increases the release of immune stimulating hormones.
▪Stop Smoking
Cigarettes damage your immune system and increase your risk of a range of serious health conditions especially its risky to your liver and heart. Those who smoke are liable to die young due to health issues they might as suffer while smoking. Smoking is an habit and it can be stopped.
▪Wrap Up Warm
Although colds are caused by viruses and not by chilly weather, keeping warm may help to keep cold at bay. Scientists at the common cold centre took 90 students and chilled their feet in cold water for 20 minutes. Over the next five days, twice as many colds developed in this group whose feet were not chilled. The theory is that some people carry the cold virus but have no symptoms. Chilling made the blood vessels in their noses constrict, inhabiting immune respond so that the virus took hold.