Do you ever remember when you were sick? Have you ever had a cold and flu, stomach virus, etc? You might have thought that you were never going to recover ever, but after a few days, you were feeling good …Awesome. That is thanks to your Immune System. Inside your body, there is amazing protection called the immune system.
- What is the Immune System?
- Types of Immune System
- What Weakens Your Immune System?
- What happens if the Immune System malfunctions or does not work?
- How to Boost the Immune System and what can we do to strengthen the Immune System during the COVID-19 situation?
- What Nutrients to boost the Immune System?
- What to eat to strong/ boost the Immune system?
What is the Immune System?
This year, you’ll hear a lot about it!
The immune system is a complex network of cells, tissues, and organs that protects your body from a pathogen (Any microorganism that causes the infection is called a pathogen.). Your immune system defends the body from infection. Its job is to protect you from harmful organisms and toxins.
Pathogens can spread in many different ways and it causes infections. Also, each pathogen is different.
They can be spread from sneezing, coughing touching, from contaminated areas. Eating and drinking contaminated food and drinks, such as food poisoning. More chronic diseases can spread through the exchange of blood or sexual contact, like HIV etc.
In that case, our immune system is working to reject all infections. It defends the body against outside particles and viruses and cleans the body.
More on Immune System- It is the body’s defence system against pathogens attacking the body.
Types of Immune System
Our immune system is made up of two parts. One is your innate immune system, which protects you against infections and helps wounds heal, like cuts The another one is the adaptive immune system, which adapts to protect you from viruses like the flu.
What Weakens Your Immune System?
Following things weakens your Immune System:
- Poor diet, including too much sugar intake
- Smoking
- Excessive alcohol use
- Not getting enough sleep
- Dehydration
- Not maintaining a regular exercise
- Obesity
- Stress
- No good support system
- Taking too many antibiotics
What happens if the Immune System malfunctions or does not work?
When the immune system malfunctions and gets confused, it mistakes normal body cells for attackers (like germs or viruses) and starts attacking them. When the immune system attacks normal body cells, it causes a lot of problems in the body.
What happens if your immune system fails?
When your immune system fails completely, you are living without any natural protection against illness. This leaves you open to “opportunistic infections” — sicknesses that can even come.
How immune System Works?
The skin and mucous membranes are the first lines of defence against bacteria, viruses. They are like physical barriers, and they also contain immune cells.
When your skin has a cut, harmful microbes (tiny particles) can enter and invade your body. The cut triggers certain immune cells in the bloodstream that try to destroy the invaders.
In an infection, white blood cells identify the microbes, produce antibodies to fight the infection, and help other immune responses to occur.
This is how vaccinations work — vaccines expose your system to a dead or weakened microbe or proteins from a microbe, so that your body is in a position to recognise and respond very quickly to any future exposure to an equivalent microbe.
How to Boost the Immune System and what can we do to strengthen the Immune System during the COVID-19 situation?
Strengthen your Immune System and fight off: disease
When it involves fighting against the viruses, everyday precautions like as washing your hands often and avoiding within the contact of sick people are the key. But boosting your system offer you a foothold give you an edge in staying healthy. Here are some things and tips from you can boost your Immune System:
1. Get enough quality sleep
It is a natural System Booster. Sleep and immunity are closely tied. Inadequate or poor-quality sleep is linked to a better susceptibility to sickness. When you’re sleep-deprived, he adds, your body churns out stress hormones like cortisol to remain you awake and alert, which can suppress your system . Folks that got a full eight hours of shut-eye had higher levels of T cells than people who slept less. Adults should get 7 or more hours of sleep each night, while teens should 8–10 hours and younger children and infants up to 14 hours.
If you’re having trouble sleeping, try limiting screen time for an hour before bed, because the blue light from your phone, TV, and computer
Disrupt your biological time or your body’s natural wake-sleep cycle
Other sleep hygiene tips include sleeping during a completely dark room or employing a sleep mask, getting to bed at an equivalent time nightly, and exercising regularly
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2. Exercise- Stay Active
Like it or not, exercise is one among the simplest methods to spice up the system. It improves health, increases oxygen intake and lung capacity, and gets metabolism active and powerful. On top of that, it promotes a healthy heart and good circulation. Find the simplest exercise routine adding the lifestyle; confine mind that consistency may be a must.
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3. Follow Healthy Diet
Some foods destroy your system . Foods to avoid include processed foods and people with unnatural chemicals like added flavourings, refined sugars etc. Avoid soda meat, fried food, soda, sugary snacks and processed food. Instead, intake of organic fruits and vegetables that are rich in antioxidants, B vitamins and vitamins A, C, and D. Some good choices are blueberries, garlic, kale, broccoli, spinach, lemons, eggplant, pomegranate, and avocado. For fruits and vegetables, it’s important to shop for organic.
More on this – Eat more whole plants like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants which will offer you a whip hand against harmful pathogens. More on this –Eat more healthy fats, like those found in vegetable oil and salmon, may boost your body’s immune reaction to pathogens by decreasing inflammation.
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4. Manage your Stress- Keep Stress Under Control:
Stress aggravates your system and increases inflammation, redness, and swelling in your body. Search for ways to scale back stress reception and at work. Meditation is a good way to manage stress and may assist you to reach mind and body harmony and mental discipline.
Deep breathing is one of the simplest ways to lower stress within the body. this is often because once you breathe deeply, it sends a message to your brain to settle down and relax. The brain then sends this message to your body and your fastened pulse, fast breathing, and high vital sign, all decrease as you breathe deeply to relax. Exercise, journaling, yoga, and other mindfulness practices
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5. Be more strategic about Supplements
Many products claim to boost the system . But, approach supplements with caution. “Vitamins B6, C and E is shown to assist boost your system “If you’re lacking a number of these vitamins naturally with food, a supplement could help to support your system . But, your body can only absorb such a lot vitamin during a given day. So, if you’re taking too many of those vitamins, you’re getting to get obviate the additional in your urine. Supplements can cause side effects also
6. Drinking plenty of water
Water intake can have many positive benefits for your system, including but not limited to aiding in digestion and preventing possible pathogens sort of a virus or bacteria from stepping into the eyes, nose and mouth. Staying hydrated helps all the body’s defences function properly.
What Nutrients to boost the Immune System?
Vitamins, Minerals, and Antioxidants
Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because vegetables, fruits, and other plant-based foods also are rich in antioxidants Beta-Carotene: Beta-carotene may be a powerful antioxidant which will reduce inflammation and increasing disease-fighting cells.
Sources include sweet potatoes, carrots, and green leafy vegetables. Vitamins C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune reaction. Sources of vitamin C associated with red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. vitamin E include nuts, seeds, spinach, and broccoli. Vitamin D.
Research shows vitamin D supplementation may reduce the danger for viral infections, including tract infections, by reducing the production of pro-inflammatory compounds within the body. Increased vitamin D within the blood has been linked to the prevention of other chronic diseases including tuberculosis, hepatitis, and disorder.
Food sources of vitamin D include fortified cereals and plant-based kinds of milk and supplements. Zinc: Help to spice up white blood cells, which defend against invaders. Sources enrich nuts, pumpkin seeds, beans, and lentils.
What to eat to strong/ boost the Immune system?
Am here to share more about foods and nutrients that can help to feel best and could help to keep from getting sick
1.Green Vegetables
Green veggies provide anti-inflammatory antioxidants, also as key nutrients to assist the system function, including vitamins A and C, and folate. They also provide bioactive compounds that release a chemical signal that optimizes immunity within the gut, the situation of 70-80% of immune cells. Saute veggies alongside garlic, turmeric, and black pepper, or add them to the soup. also blend leafy greens, like kale or spinach, into a smoothie
2.Almonds and Sunflower seeds
Almonds are easy to seek out in any grocery. … Almonds are high in vitamin E that acts as an antioxidant in your body and helps system function. Almonds also contain iron and protein that are essential for your system.
Sunflower seeds are an upscale source of vitamin E and nutrients. the tiny crunchy seeds contain selenium which helps to body fight certain sort of cancer and helps to create your immunity. The antioxidant and vitamin E within the sunflower seeds fight free radicals and are even good for your skin
3. Turmeric
Boosts Immunity – Curcumin (the natural compound in turmeric) helps up in boosting up the immunity and helps to fight against viral replication. It Reduces Inflammation – Curcumin suppresses various inflammatory molecules which are liable for the causes of the damage by viruses. Combining turmeric with black pepper significantly ups curcumin bioavailability.
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4. Garlic
Garlic can help with an entire sort of medical problems, including heart condition, high cholesterol and colds and flu.1 a part of the rationale for this is often that garlic contains allicin – a property which is released once you dig the vegetable (this property is additionally the explanation for the vegetables distinctive smell).
This, alongside the antioxidants inside the vegetable, helps to repel infection and support the system – the part of the body that protects and fights against things like cold and flu and strong immune system
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5. Pomegranate juice
It is completely Antiviral. Between nutrient C and other insusceptible boosting supplements like vitamin E (nutrient). The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and reduce the length of a chilly by the maximum amount as 40%.
Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA free moulds, alongside pureed banana and ginger root, to form popsicle
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6. Walnuts
One of the highest anti-inflammatory foods, walnuts contain several nutrients that play a task in supporting the system, including vitamins E and B6, copper, and folate. It reduces psychological stress, and unchecked stress weakens immunity
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7. Ginger
Ginger features a very long history of use in traditional and medicine. ginger is antibacterial so it helps support the system and it can help to stop nausea and soothe indigestion. Ginger is additionally a natural blood thinner and contains a phenolic anti-inflammatory compound called gingerol which will be liable for relaxing blood vessels
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8. Yoghurt
Yoghurt is full of vitamins and protein, it is also a source of lactobacillus, a probiotic (or beneficial sort of bacteria) that helps repel the bad guys and also gives your system a lift. Choose the low-fat or fat-free kind to reap the advantages without the extra saturated fat
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9. Eggs
Adequate protein intake is vital to support immune reaction, and they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for correct immune functioning and to boost it.
10. Chicken Soup
Chicken soup contains vitamins A and C, magnesium, phosphorus, gelatin and antioxidants, which are known to create a robust system and repel viruses. The protein from chicken provides amino acids that are wont to build antibodies to fight infection
11.Fortified Orange Juice
Vitamin D plays a crucial role in regulating our immune responses and helps immune cells repel bacteria and viruses that get into the body. Fortified fruit juice good source of vitamin D, providing 15% of the Daily Value in an 8-ounce glass.
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