The immune system protects the body from pathogens that cause infections, illnesses and diseases. As germs or bacteria invade your body, the immune system releases lymphocytes to eliminate these microscopic intruders. It's an effective defense mechanism. But lifestyle choices can have quite an impact on the health of your immune system. Adopting healthy-living strategies is really the best way of keeping your immune system healthy.
Diet
Diet is one of the more beneficial things you can do to keep your immune system healthy. Eating a diet rich in fruits, vegetables and whole grains provides you with many of the vitamins, minerals and other nutrients essential to your overall health, explains the Harvard Medical School. Aim for four to five servings of fruit, four to five servings of vegetables and six to eight servings of whole grains each day. Eating more of these foods doesn't mean you need to give up meat and dairy, but keep your intake moderate and choose low-fat options, such as poultry, seafood, legumes, soy, skim milk, yogurt and low-fat cheeses.
As you incorporate healthier foods into your diet, it's also important to pay attention to your fat intake, especially when it comes to saturated fat. The American Heart Association recommends limiting saturated fat to no more than 7 percent of your daily caloric intake. Though this dietary restriction is used to control cholesterol levels, it can also help maintain immune health.
Exercise
Another essential facet to the health of your immune system is exercise, advises the International Food Information Council. The American College of Sports Medicine recommends at least 30 minutes of moderately intense aerobic exercise every day, or 20 minutes of vigorously intense aerobic exercise three times a week. Choose physical activities you enjoy. Jogging, biking, swimming, walking, hiking, dancing, cross-country skiing, kayaking or taking part in a competitive sport can all be used to reach this recommended exercise time.
In addition, ACSM recommends doing strength training exercises twice a week. Start lifting weights, using resistance bands or hitting the weight machines at your local gym to help boost your overall health and keep your immune system working properly.
Sleep
Getting enough sleep each night can also benefit your immune system. Most adults need between seven and eight hours of sleep, but you may need more or less. Too little sleep can take a toll on your overall health and can suppress your immune system, warns the International Food Information Council. Listen to your body; it'll tell you when you're not getting enough sleep. If you feel tired or groggy in the morning, you're probably scrimping on your slumber. Make more time for sleep.
Weight
A few extra pounds may not significantly impact the health of your immune system, but the Harvard Medical School does suggest maintaining a healthy weight. If you are changing your diet and increasing your physical activity, you're already on your way to shrinking your midsection. If not, reduce your caloric intake each day to generate what's known as a caloric deficit, which is needed to lose fat. You should also increase your level of physical activity to aid in this process.
Blood Pressure
Controlling your blood pressure obviously helps maintain cardiovascular health, but it may also be useful in preserving your immune system. Try to keep your systolic blood pressure below 120 mm Hg and your diastolic blood pressure below 80 mm Hg. The recommended changes in diet and physical activity can help facilitate these numbers.
Other Lifestyle Factors
While diet, exercise, sleep, weight and blood pressure can go a long way to keeping your immune system healthy, certain lifestyle choices may be counteracting all the good you're doing for your health. Smoking is by far one of the worst things you can do to your health and immune system, so quit if you're currently a smoker. Drinking alcohol and stress can also impact the health of your immune system. Take time to relax, and, if this isn't enough, you may need to actively work to manage your stress by taking yoga classes, using breathing exercises or hitting the gym more often.
References
- Harvard Medical School: How to Boost Your Immune System
- International Food Information Council Foundation: Foods for Health -- Supporting Immune Health
- National Heart, Lung and Blood Institute: DASH Eating Plan
- American Heart Association: Know Your Fats
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
