March 13, 2020

6 Simple Tips to Boost Your Immune System

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  • As the weather becomes more unpredictable these days coupled with the emergence of new viruses and diseases, making sure that we are at the pink of health should be a priority. Good thing our bodies are equipped with a first-line defense—our immune system.

    The immune system has the overall function to “protect the body from possibly harmful substances by recognizing and responding to antigens.” Our body elicits an immune response to defend the body from pathogens that may be harmful to our wellbeing, which in turn helps us fight off illnesses and infections through proper treatment.

    IMAGE Yale News

    By practicing a healthy lifestyle, one can help strengthen their immune system and have it functioning in an optimal state. Take note, however, that not all immune systems are the same so it is always best to consult your doctor if you feel that something is out of normal.

    On that note, here are easy and simple six ways to boost your immune system.

    Eat a balanced diet

    Fact: There is no specific food item that can provide you all the nutrients that your body needs. That is why it is necessary for one to eat a balanced diet.

    According to the National Nutrition Council, a balanced diet is “one that contains all the nutrients and other substances found naturally in food, in proper amounts and proportions needed by the body to function well.”

    Include fruits and vegetables as a staple part of your meals as well as healthy protein sources alongside carbohydrates and plenty of fluids.

    Get adequate sleep

    Sleep is a very vital part of daily life and maintaining a healthy immune system. Without proper sleep, the body cannot fight infections that well compared if it is fully rested. It is not enough to get eight hours of snooze time—one also has to take note of the quality and schedule of sleep.

    Also read: Ways to Be Safe From COVID-19 Outbreak

    Exercise regularly

    Being active has a lot of health benefits. It can help regulate your hormones, improve blood circulation, and control body weight among many others. All of these contribute to strengthening one’s immunity towards pathogens lurking around us.

    Manage stress

    A simple act as turning the TV on and watching the news can be stressful nowadays. Make sure to allot a part of your day to meditate and breathe because there is so much more stress can give you than wrinkles.

    According to, high-stress levels can “decrease the supply of killer immune cells that help our bodies fight infection.”

    Lessen alcohol intake and smoking

    It has been said plenty of times that smoking and excessive drinking will do no good to the body. For one, smoking is known to cause a string of health complications, especially respiratory tract infections.

    Alcohol, on the other hand, is “a factor alters the number of microbes in the gut microbiome, a community of microorganisms that affect the immune system.”

    If you are looking to be healthier, you might want to lessen (or drop) these two habits.

    Practice proper hand hygiene

    Our hands are a Petri dish of all sorts of microorganisms that’s why it is important to make sure that they are clean all the time by washing them properly.

    The World Health Organization recommends washing your hands for a minimum of 20 seconds with soap and water and using alcohol-based products for rubbing. While at it, try to avoid touching your face most especially your eyes, nose, and mouth with your hands.

    Remember that most viral illnesses are transmitted through close contact with an infected person like handshakes or touching surfaces that have been also touched by a sick person. Proper handwashing goes a long way!

    Also read: Duterte Declares Public Health Emergency Due to Increased COVID-19 Cases in PH

    Sources: National Nutrition CouncilHarvard HealthUCI HealthNY TimesWorld Health Organization

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