When we drift into a sea of pathogens, our immune system keeps us healthy. The immune system is our body’s natural defense system. It is a complex and interdependent structure consisting of white blood cells, antibodies, complex proteins, networks, and organs. It can remove invaders from the body as a natural barrier and prevent viruses and bacteria from entering the brain and other organs. Positive changes in diet (balanced diet) and a healthy lifestyle can bolster our body’s natural defense capabilities.
Immune System and Age
People on our planet are suffering from various infectious diseases. The forces of invasion are viruses and bacteria. If the natural body’s defense system is not strong enough, these invading agents will take over and destroy body cells!
Fighting and killing against viruses and bacteria depend on the strength of the defense system (immune system). The elderly is more susceptible to infectious diseases. It is becoming more and more evident that the risk of severe illness and death increases with age. People over 65 should pay more attention to diet and exercise every day, which helps reduce the risk of infection with pathogens. By comprehensively addressing specific infectious risk factors among the elderly and providing appropriate care services for the elderly, contagious diseases can be reduced or prevented.
Boosting Your Immune System
A good working immune system can protect you from disease-causing microorganisms. Boosting your immunity is elusive but not impossible. Following these good health habits consistently is the best way to support overall health and immunity.
There are few strategies to boost the immune system, such as:
- Quit smoking
- Eat more vegetables and fruits. Limit sugar and carbs (pastries, cakes, deserts)
- Exercise regularly (do strength stretches and walk briskly for 30 minutes daily)
- Maintain a healthy weight
- Avoid drinking alcohol. Drink one half your body weight of good water.
- Take measures to avoid infection, frequent hand washing, thorough cooking of meat
- Reduce stress by not taking on too many activities and worry about everyone else’s stuff
- Enough sleep (6- 8 hours)
Diet and Immune System
balanced A diet and intake of recommended amounts of nutrients will help maintain optimal immune function. According to the National Institutes of Health, the recommended daily nutrient amounts are:
- Vitamin A (DV = 900 micrograms; mcg)
- Vitamin C (DV = 90 milligrams; mg)
- Vitamin D (DV = 20 mcg)
- Vitamin E (DV = 15 mg)
- Zinc (DV = 11 mg)
- Iron (DV = 18 mg)
- Selenium (DV = 55 mcg)
- Protein ( 1/2 gram of protein per pound of body weight per day)
Undernourished people are more susceptible to infections, and there is evidence that deficiencies in certain micronutrients can alter the immune response.
Positive Changes to Improve Lifestyle
Protect yourself from stress and strengthen the immune system through some lifestyle adjustments:
Good Quality Sleep
You need seven to eight hours of sleep every night to fight infection. If you need help, choose an effective method called cognitive behavioral therapy for insomnia.
Even a five-minute guided meditation or just sitting quietly and focusing on breathing can reduce anxiety and lower blood pressure.
Exercise can enhance your resilience and thus resist infection. At least 10 minutes of physical activity a day, preferably 30 minutes, and a combination of aerobic exercise and strength training can help strengthen the immune system.
Natural Immune Aids
Additional immune aids, such as essential oils and herbal teas, will help strengthen the body system because they have a soothing effect, calm the body, reduce stress, and improve sleep quality.
Essential oils such as Tea Tree have anti-viral properties to help protect you from viral infections. Use an oil diffuser to inhale them, or use tea tree oil mixed with aloe Vera gel and isopropyl alcohol to make a hand sanitizer. The use of Lavender essential oil has a calming effect, so it can help relieve anxiety and improve sleep. Put a few drops in a warm water bath or use essential oils in a diffuser while working or sleeping.
Green tea contains polyphenols, which can reduce mental fatigue and oxidative stress.
Chamomile tea has a mild sedative effect and can reduce insomnia and anxiety. Chamomile can also promote muscle relaxation.
“You start treating your body right, and your immune system is better.”- Aaron Bruno.