The immune system is an intricate arrangement of connecting tissues, cells and organs working in unison to keep you healthy. The Institute of Allergy and Infectious Diseases explains that the immune system prevents infectious organisms from attacking the body, however, when the immune system is compromised it cannot protect your body from invaders as readily, and a multitude of diseases can result. After an illness such as colds or acute virus, injury or psychological stress, your immune system requires balance to return to a state of health. Balance in the form of self-care habits, eating a nutritious diet and taking supplements nurtures your immune system back to a protective and functional state.
Step 1
Get a full night of sleep. Sleep is significant for refreshing your body after long days of illness. As you heal, your sleep patterns may change. Get an average of 8hours of uninterrupted sleep each night to rest your brain and organs. The less sleep you get each night, the more your immune system becomes vulnerable to attack.
Step 2
Eat a diet plentiful in fiber. Dietary fiber is not absorbed by your body, rather, it promotes consistent digestive flow and elimination. Severe illness can result in a symptom of diarrhea or constipation. Eating a diet rich in fiber solidifies the stool, making passing bowels easier. The MayoClinic website reports men under the age of 50 should aim for 38 g of fiber a day and women should consume 25 g a day. Fruits, vegetables and whole grain products are good sources of fiber. Nuts and legumes are also fibrous. If you do not normally consume the daily recommendation of fiber, gradually add fibrous foods into your diet to avoid abdominal bloating and cramping.
Step 3
Take vitamin C supplements or eat more fruit. Vitamin C is an important nutrient for protecting your body from infections and healing damage done from illness or injury. The Office of Dietary Supplements indicates that the standard daily intake of vitamin C for adults is 75 mg in women and 90 mg for men. After illness, you can increase your daily dose up to 2,000 mg. However, consult your physician before increasing the standard dose, to ensure safety. Citrus is abundant in vitamin C and other important nutrients for health, such as vitamin A and some of the B vitamins. As an alternative to taking supplements, try eating five to six servings of fruits containing vitamin C per day.
Step 4
Cover unhealed wounds and keep your body clean. Minor wounds and scrapes on the skin leave you susceptible to contracting additional infections, especially when your immune system is vulnerable. Keep your wounds clean, as recommended by your physician and prevent exposure of open wounds to raw foods, dirt and other sick people. Avoid shaking hands with others if you have open hand or arm wounds. Keep your body clean to avoid bacterial infections from entering skin abrasions.
Step 5
Start exercising daily. Do not engage in vigorous exercise immediately after illness, as this could prolong healing. Instead, gradually increase your exercise the first week after recovering from illness. Walk for 20 minutes the first few days, then return to the gym for light work-outs. Depending on the specific illness you are recovering from and physician recommendation, try to avoid high-impact exercise for two weeks post-recovery. Harvard Health Publications notes that regular moderate exercise is helpful in protecting your immune system once you have regained full health from illness.
Step 6
Drink plenty of healthy fluids. Staying hydrated is important during the healing process, not to mention as a regular part of healthy living. Drink at least 64 oz. of water daily and increase the amount based on your level of activity. Incorporate 100 percent fruit juices as well to obtain vitamins. Avoid alcohol and excessive use of caffeine post-illness, as these can compromise your immune system.
Step 7
Add chopped garlic to your dinner. Garlic is a natural infection-fighting food and when eaten regularly, helps build your immune system. Use garlic cloves by chopping or mincing one to four cloves and adding to your main dish. Do not over-cook the garlic because it loses the allicin, which is the healing compound.
Tips and Warnings
- To maintain healthy immune system functioning, consume the recommended daily intake of vitamins through eating a balanced diet or using a multivitamin supplement. Manage your stress by engaging in daily meditation, take a yoga class or get supportive counseling. Consistent stress perpetuates immune system vulnerability.
- Use herbal supplements at the discretion of your physician. Some herbal supplement claims are not reputable and can cause harm depending on the illness you are recovering.
