Specific lifestyle changes can reduce the risk of infection by strengthening the body's immunity.Keeping immunity intact, especially during cold and flu seasons, can be challenging. Rather than face the risk of infection, costly medications, time away from work and decreased quality of life, consider taking action to strengthen your innate immunity.
Exercise Moderately
Moderate exercise is best for boosting immune function, says the National Library of Medicine and National Institutes of Health. Intense, vigorous exercise can actually increase the risk of getting infections from the effect of stress hormones and decreased circulation of white blood cells that fight bacteria. Examples include marathon running and overly vigorous gym workouts. Moderate regular exercise helps immunity by clearing the lungs, increasing body temperature to fight bacteria and by increasing the circulation of germ-fighting blood cells.
Control Anxiety
Anxiety can leave us vulnerable to disease and illness. A 1998 study conducted by Kyung Bong Koh, MD, Ph.D, and Bong Ki Lee, Ph.D and published in "Psychosomatic Medicine" found that individuals with higher levels of anxiety experience declines in cell-mediated immunity from decreased expression of blood cells that fight infection. Exercise can help control anxiety. For some individuals, medications such as benzodiazepines could help. Meditation, yoga and cognitive behavioral therapy are also interventions to control anxiety that in turn will strengthen the body's immunity.
Sleep Well
Even moderate sleep disturbances can weaken the immune system. Getting at least eight hours of quality sleep each night can result in fewer immune cells and increased inflammatory cytokines--chemicals that promote a wide array of diseases and make us more susceptible to viruses and infection. Scientists from the Department of Psychiatry at the University of California studied 42 healthy men deprived of sleep, measuring immune cell activity. The study revealed that natural immunity declines with less sleep.
Maintain a Healty Weight
A study published December 10, 2007 in the "Proceedings of the National Academy of Science" (PNAS) found that obesity is linked to decreased immunity.The study compared mice that were obese to a control group, finding a weakened antibacterial response from decreased macrophage signaling in the obese mice. Macrophages are a type of white blood cell that play an important role in immunity.
Laugh
The Mayo Clinic tells us to laugh to strengthen immunity and decrease the chances of getting an infection. Laughter lowers stress levels, in turn controlling anxiety. The long-term benefit of laughter for helping us fight off infection comes from the release of neuropeptides that regulate immunity.
See Your Doctor Regularly
Fighting infection is impossible if you have an underlying disorder that is undiagnosed such as diabetes, hypothyroidism or an autoimmune disorder. See your doctor regularly for a physical and routine screening exams.
Focus on Diet
Eating a balanced diet that can provide the body with vitamins and minerals needed to keep immunity strong and help fight infection.The Cleveland Clinic suggests eating less saturated fat, vegetable oils and animal protein, while eating more fresh fruits, vegetables and whole grains to strengthen immunity and lower risk of infection.
