Healthy Habits to protect your Immune system & avoid falling sick

Healthy habits during the winter season are paramount to maintaining health and well-being.

So much so that they can also protect against colds, touches of flu, and fevers during the changing seasons.

Some foods serve that role and work to strengthen the body’s natural defenses, whereas others work inversely.

Other than the foods we eat, there are also a few other natural barriers that protect people from falling sick.

They include the physical barriers, like the skin and respiratory tract, as well as the second line which are enzymes within the digestive tract.

When all this fails, however, it is the immune system that sends in reinforcements for a final attack and needs to be supported through good nutrition to function well.

Some ways we can help the immune system include;

1. Enough Sleep:

Sleep is a second pillar of health and is often overlooked in today’s fast-paced society. Many do not find time for these seven to eight hours and end up decreasing their Natural Killer (NK) cells that fight inflammatory cytokines.

For those unversed, these inflammatory cytokines spark several health issues like rheumatoid arthritis as well as Cohn’s disease.

2. Eating Leafy Greens:

Leafy greens over red meats are important for maintaining a healthy balance of vitamins and minerals needed by the immune system.

Some of the most important vitamins for day-to-day functioning include vitamin B12, as well as calcium, zinc iron, and even iodine.

3. Sweat More:

Exercise is just as important in maintaining good immune system health because killer T cells improve with each exercise routine according to new findings.

However, it is important to incorporate only moderate levels of exercise, and anything more than 90 minutes, in a 3-4 work day can inversely depress the immune profiles.

4. Maintain A Healthy Weight:

It is important to maintain a healthy weight that is optimal for each person’s height. In cases where the weight fluctuates to either extreme, immune function can also decrease.

5. No Smoking:

Smoking is one of the most silent killers, builds mucus inside the airways, and even offers bacteria a breeding ground for upper respiratory infections.