Your immune system consists of a intricate network of organs, hormones, and cells that collectively work to protect your body from disease-causing microorganisms, including viruses and bacteria. If your immune system is weak, you are more susceptible to illness. Naturally building your immune system's ability to defend against illness and disease requires a multi-phase approach. The most effective ways to increase your immunity are through a healthy diet, consuming antioxidants, getting plenty of sleep at night and exercising regularly.
Healthy Diet
Consuming a diet with enough calories to support normal body function that is full of healthy foods can help maintain a strong immune system. Eating plenty of fruits, vegetables and lean meats will provide your body with the proper balance of nutrients it needs to fight off infections. Malnourishment and nutrient deficiencies increase your risk of illness due to a weakening of the immune system cells that seek out and destroy harmful microorganisms.
Antioxidants
Consuming adequate amounts of antioxidants will boost your immunity to illness and disease. Antioxidants have the ability to neutralize harmful particles, called free radicals, that invade your healthy cells and can cause disease. Vitamins such as A, C and E are recognized as being powerful antioxidants, as well as minerals like zinc, and compounds like coenzyme-Q10. Eating foods that are high in antioxidants or by ingesting them through a nutritional supplement are the most effective ways to deliver high amounts of free radical-fighting compounds to your body.
Sleep
During deep sleep, your body releases immune-strengthening compounds, such as growth hormone, that help maintain proper immune system function. A lack of sleep can suppress growth hormone production and lead to an increase in stress hormones, like cortisol, which can limit your body's ability to maintain a healthy and balanced immune system. This hormone imbalance may lead to the inhibition of the production of immune system cells, such as lymphocytes and white blood cells, which travel through your blood stream and neutralize potentially harmful microorganisms.
Exercise
The Harvard Medical School suggests that regular light to moderate exercise can boost your immunity. Exercise has many health benefits that can promote immune system function, including improving your circulation and promoting the release of hormones that directly strengthen immunity. Cardiovascular exercise, such as walking, jogging or bicycling, can improve blood flow and flush away harmful toxins from your muscles and organs, removing germs and circulating antibodies to strengthen immunity.
References
- Harvard Health Publications; How To Boost Your Immune System
- "Encyclopedia of Nutritional Supplements"; Michael T. Murray; 1996
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earl; 2000
