6 Simple Lifestyle Choices to Boost Your Immune System

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A woman showing off her immune system.

Have you been falling ill often? It could be because of a poor immune system. From the common cold to fever and diarrhea, anyone with low immunity is likely to fall ill easily and frequently. The advantage of having a high immunity became more accentuated during the covid-19 pandemic.

Luckily, it’s not a condition you can’t control. If your immunity is low, there are many lifestyle choices you could make to boost it.

Here are some effective steps to take:

1. Don’t neglect quality sleep

Poor quality sleep is associated with low immunity and susceptibility to illness. For example, in one study, participants who slept less than 6 hours a night were more likely to catch a cold.

Sleep is good for your immune health. It’s one of the reasons you tend to sleep more when ill as a way for your body to rebuild its immunity.

2. Engage in moderate exercises

Engaging in physical exercises goes beyond looking dashing and sexually attractive. The health benefits of exercise are infinite. And the best part is you don’t have to lift heavy weights to enjoy these benefits. In short, while prolonged intense exercise can cripple your immune system, moderate exercise can boost it. This is because moderate exercise can reduce inflammation and promote cell turnover — the rate at which healthy cells regenerate.

Jog, hike, cycle, and swim; are all enjoyable activities. Just ensure you stay consistent.

3. Consume more fermented foods

Fermented foods are rich in good bacteria known as probiotics. These bacteria are good for the digestive tract and support the brain-gut axis. Such foods include yogurt, kimchi, and natto.

If including these foods in your diet is a challenge, consider using supplements to make up for it. Look out for probiotic supplements and those containing vitamins to support your immune system.

4. Consume food rich in antioxidants

Antioxidants like vitamin C are highly beneficial to your immune system. Antioxidants help to boost immunity by reducing free radicals, which cause inflammation when they build up in the body. Chronic inflammation may lead to heart disease and cancer.

Most popular fruits, vegetables, legumes, and nuts are rich in antioxidants. So if you’re looking to boost your immunity, you want to snack on fruits and vegetables more.

5. Cut down on your sugar

Sugar consumption is unhealthy on all counts. From fat build-up to insulin resistance and high blood pressure, the negative impact of excessive blood sugar can be life-threatening.

Excessive sugar consumption can lead to obesity. Notably, obesity can increase your risk of falling ill. For example, in one study, obese people who got the flu vaccine were still twice more likely to get the flu than non-obese people who got the vaccine.

Reducing sugar intake can support weight loss, decrease inflammation, and reduce your risks of chronic diseases like high blood pressure and type 2 diabetes.

6. Manage stress

When you overwork yourself physically and psychologically, you put your health at risk. Relieving stress can be vital to immunity as prolonged stress promotes inflammation and causes an imbalance in immune cell function.

Ways to relieve stress include exercising, mindfulness meditation, journaling, etc. For severe cases, you may need to speak with a therapist.

Remember that whatever you’re engaged in, your health matters first. If you fall sick, you may not be able to work and earn or do the things you love. So remember to slow down once in a while and care for your health.

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