|
FEATURED
|
Boost
Your Immune System
|
Is Stress Bad for You?
Chronic stress depresses
the immune system and increases the risk of several types of illnesses. It
raises the level of hormones called catecholamines. Being stressed out leads to
increased levels of suppressor T cells, which suppress the immune system. When
this branch of the immune system is impaired, you are more susceptible to viral
illnesses including respiratory conditions like colds and flu. Stress leads to
the release of histamine, a molecule involved in allergies. Combat stress with
strategies like deep breathing, meditation, exercise, and relaxation.
Can Sex Boost
Your Immune System?
Regular Sexual Activity Is Helpful
In
a study of college students, those who had sex once or twice per week had the
highest levels of immunoglobulin A (IgA) in their saliva. IgA is an immune
molecule that helps protect us against illnesses like the common cold. Students
who had sex once or twice per week had more salivary IgA than students who were
not sexually active, infrequently sexually active (less than once a week), or
who were very sexually active (three or more times per week). Enjoying sex up
to a couple of times per week seems to be the sweet spot for promoting optimal
IgA levels
Do Pets Help Immune System Function?
Companion Animals Are a Boon to Immunity
Results
of studies show that pet owners have lower blood pressure and cholesterol
levels compared to those who do not own pets. Pet owners had lower total
cholesterol and triglycerides compared to non-pet owners. This may translate to
better overall heart health and reduced risk of heart disease. Dog owners may
enjoy improved heart health in part because they are more likely to engage in
physical activity because they walk their dogs regularly. Pet ownership in
childhood is linked to decreased susceptibility to allergies.
Do Social Ties Influence Immunity?
Your Social Network Can Make You Stronger
Mounting
evidence from many studies suggests loneliness and social isolation are very
detrimental to health. In one study, those with the strongest social
relationships were most likely to live longer than those with poor social
connections. There are lots of ways to develop and strengthen social ties. Pick
up the phone and call friends regularly. Make plans to get together in person.
Volunteer for a cause you believe in. Join a class or join a group related to
an interest or hobby you have. Keep up with old friends and make new ones to
strengthen and expand your social circle.
Do Social Ties Influence Immunity?
Your Social Network Can Make You Stronger
Mounting
evidence from many studies suggests loneliness and social isolation are very
detrimental to health. In one study, those with the strongest social
relationships were most likely to live longer than those with poor social
connections. There are lots of ways to develop and strengthen social ties. Pick
up the phone and call friends regularly. Make plans to get together in person.
Volunteer for a cause you believe in. Join a class or join a group related to
an interest or hobby you have. Keep up with old friends and make new ones to
strengthen and expand your social circle.
Laugh It Up!
Belly Laughs Are Good for You
Can
laughter really boost your immune system? Results of some studies suggest it
can. In a study of healthy males, watching a funny movie boosted natural killer
cell activity while watching an emotionally neutral movie did not boost immune
system function. While more research is necessary to establish a conclusive
link between laughter and improved immunity, go ahead and have a good chuckle.
Belly laughs feel great. They can't hurt and they might help boost your immune
system and reduce the likelihood of illness.
What About Antioxidants?
They Protect Your Cells
Antioxidants
are compounds in colorful fruits and vegetables that protect against free
radicals. Free radicals can damage DNA and other cell components. Fruits and
vegetables in a wide array of colors provide the best mix of protective
antioxidants to boost overall health and immunity. Eat leafy greens,
watermelon, carrots, berries, broccoli, oranges, kiwi, cantaloupe, and other
brightly colored produce to give your cells and immune system all the natural
protection they need to function at their best. Homemade chicken soup with
carrots, celery, and other veggies can also be a boon to your immune system.
Does Vitamin Status Matter?
A Multivitamin May Help
Some experts believe that taking
a daily multivitamin can help ensure you're meeting at least your daily minimum
requirement for certain nutrients. Vitamins that are critical for immune
function include vitamins A, C, D, and E. Zinc, selenium, and magnesium are
minerals that your immune system needs to function at its best. These minerals
are also critical for the function of many enzyme reactions in the body. Your
immune system and body can't function at their best without the basic building
blocks they need to work properly.
·
What About Empty Calories?
Steer Clear of Them
Processed
foods including candy, soda, fast food, and snack foods contain empty calories
that do not provide your body with vitamins, nutrients, or fiber. They often
also contain chemicals and preservatives that are not good for your body. If
you eat processed foods and instead of foods in their natural, unprocessed
form, your body will be deprived of vitamins and nutrients that it needs to
thrive. Ditch processed foods in favor of fruit, vegetables, lean meat, healthy
fats, and whole grains to give your body and immune system everything they need
to function at their best. Optimize your dietary habits to support your health.
·
Herb and Supplement Immune Boosters
Healing Plants
Some
research has suggested that compounds in herbs and supplements can enhance immunity.
Garlic, astragalus, milk thistle, ginseng, green tea, black cumin, and licorice
are just a few herbs that have been reported to have immune boosting benefits.
Talk to your doctor of pharmacist before including herbs and supplements into
your regimen. They may produce side effects, especially when combined with
other herbs, supplements, or medications. Probiotics are beneficial strains of
bacteria that have also been described as immune boosters. Look for probiotic
supplements with lactobacillus and bifidobacterium. Probiotics can also help
improve digestive health.
Does Exercise Boost Immunity?
Move Your Body
Exercise
has numerous health benefits including protecting you against heart disease,
osteoporosis, and even certain types of cancer. Exercise is also an immune
booster. To reap maximum benefits, try to be moderately physically active for
at least 30 minutes on most days of the week. Walking is one of the simplest
ways to exercise. If you're not excited about walking, try yoga, swimming,
cycling, or golf. Gardening is also a good way to get some outdoor activity.
Sleep Your Way to a Better Immune System
Make Sleep a Priority
Several
studies confirm the link between sleep and a healthy immune system. Most people
need between 7 to 9 hours to feel adequately rested. Being well rested improves
the function of white blood cells, so you're less likely to get illnesses like
respiratory infections, colds, and the flu. Practice good sleep hygiene to
optimize sleep. That means waking up and going to bed at the same time every
day, even on weekends. Avoid substances that can interfere with sleep, like
caffeine and alcohol, for several hours before bedtime. You're more likely to
sleep well if your bedroom is cooler. Establish a relaxing evening routine
before bedtime. Enjoy a warm bath, relaxing music, or a cup of tea to help you
drift off to sleep more easily.
Sleep Your Way to a Better Immune System
Make Sleep a Priority
Several
studies confirm the link between sleep and a healthy immune system. Most people
need between 7 to 9 hours to feel adequately rested. Being well rested improves
the function of white blood cells, so you're less likely to get illnesses like
respiratory infections, colds, and the flu. Practice good sleep hygiene to
optimize sleep. That means waking up and going to bed at the same time every
day, even on weekends. Avoid substances that can interfere with sleep, like
caffeine and alcohol, for several hours before bedtime. You're more likely to
sleep well if your bedroom is cooler. Establish a relaxing evening routine
before bedtime. Enjoy a warm bath, relaxing music, or a cup of tea to help you
drift off to sleep more easily.
Is It Safe to Drink Alcohol?
It Is Best to Limit It
Alcohol
depresses the immune system so it's best to drink it in moderation or not at
all. Men may be able to consume up to two alcoholic drinks per day. Women
should have no more than one. Whether or not one can safely consume some
alcohol has to do with many factors including overall health status, risk
factors for disease, and any medications you may be taking. Ask your doctor if
it's safe for you to indulge in an occasional alcoholic drink and if so, how
much is safe for you to consume.
·
Nicotine Is Immunosuppressive
A Dangerous Substance
Smoking
and nicotine use are bad for the immune system. People who use tobacco are also
at increased risk of health problems like lung cancer, asthma, stroke, and
heart attack. Any substance that depresses your immune system is not something
that you want to use. There are many different strategies to help you quit.
Your doctor may recommend nicotine patches, antidepressants, or other
treatments to help you stop smoking. Reach out for help if you need it.
Can Handwashing Keep You Healthy?
Suds Up to Protect Your Health
Frequent
handwashing is a simple and effective way to prevent the spread of respiratory
infections like colds, diarrheal illnesses, and other infectious conditions.
Some germs are easily transmissible from person to person when we come into
contact with one another. It's easy to transfer germs from your hands to your
nose, eyes, and mouth, if you touch them. This can get you sick. Wash your
hands with soap under running water. Scrub the fronts and backs of your hands
as well as in between fingers. Antibacterial soap and hand sanitizer may confer
additional protection against microorganisms. Use an alcohol-based hand
sanitizer that is at least 60% alcohol for times when you don't have access to
soap and water.
·
·
·
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন