How to Boost Your Immune System?
How to Boost Your Immune System?
The immune system is our body's most powerful defense mechanism against diseases and infections. Although it works constantly to protect us against harmful microorganisms, this system can be weakened from time to time. The immune system may need support, especially during seasonal transitions, periods of intense stress or malnutrition. By adopting healthy lifestyle habits and making the right dietary choices, you can strengthen your immune system and increase your resistance to diseases. In this article, let's find out together how we can strengthen our immune system.
Ways to Strengthen Your Immune System
Adopting a healthy lifestyle is the most effective way to support your immune system. With small but sustainable changes, you can boost the strength of your immune system and become more resistant to illness. Here are some basic ways to boost your immunity:
- You can get the necessary vitamins and minerals for your immune system by consuming vegetables and fruits of various colors.
- You can support your immunity by doing moderate-intensity physical activity for at least 150 minutes a week.
- The ideal sleep duration for adults is usually between 7-9 hours. Good quality sleep keeps your immune system strong.
- Don't forget to wash your hands frequently to avoid bacteria. The habit of hand washing can significantly reduce your risk of infection.
- You can strengthen your immune system by managing your stress through techniques such as meditation, yoga or breathing exercises.
How Does Aging Affect Your Immune System?
As we age, the immune system's ability to respond diminishes, which can lead to an increased risk of infections and a higher incidence of certain types of cancer. As life expectancy increases in developed countries, the incidence of age-related diseases is also increasing. Research shows that older people are at higher risk of contracting and dying from infectious diseases than younger people. Respiratory infections, particularly influenza, COVID-19 and pneumonia, are the leading cause of death in people over 65 worldwide.
Scientists link this increased risk to the age-related decline of T cells, which play an important role in fighting infections. The main reason is that the thymus gland, which produces T cells to fight infection, shrinks with age.
It is also noteworthy that there is a strong relationship between the immune system and nutrition in older age. “Micronutrient deficiency”, which is common even in developed countries, is an important factor affecting immune system weakness in the elderly. Micronutrient deficiency refers to a lack of essential vitamins and minerals and is more common in older people. This is due to the fact that older individuals tend to eat less and have a less varied diet. To support the immune system, it is very important for older people to adopt a balanced and nutritious diet.
Strengthening your immune system is one of the most important steps you can take to live a healthy life and become more resistant to diseases. A strong immune system means a stronger, healthier life.
Source:
- Harvard Health Publishing, 2024. How to boost your immune system. Access:2.12.2024
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
