How to build up your immune system

The first target of every harmful bacteria and virus is your immune system. How easy or difficult it may take to fall sick greatly depends on the strength of your immune system in fighting off infections and other foreign bodies.

If you want to build up your immune system, you have huge roles to play in helping your body combat illnesses. 

Although bolstering your body is not a piece of cake, certain lifestyle and dietary changes may help to strengthen your natural defence system and fight disease-causing organisms. 

Find out five ways you can build up your immune system.

How to build up your immune system

1. Orviar Emergency Immune System Booster

With Drink adequate water

Key Benefits:

• It gives your body the immunity support you need.
• Provide ideal antioxidant support.
• Supports a healthy immune system.
• Promotes digestive health.
• It has powerful antioxidants to help support your body's natural defense.

Water is essential in the normal functioning of your body, including the immune system. Your body loses water through sweats, urine, breathing, and bowel movement. And so you should replace the lost water with water-containing beverages and foods. 

The U.S. National Academies of Sciences, Engineering, and Medicine recommends about 3.7 litres (15.5 cups) of fluids per day for men and 2.7 litres (11.5 cups) of fluids per day for women.

The lymph, fluid in the circulatory system, carrying the infection-fighting immune cells, largely contains water. When you are dehydrated, the lymph movement slows down and sometimes causes an impaired immune system.

To help build your immune system, drink enough fluid to replace the water that the body loses. 

2.  Get enough sleep

Different activities occur in your body while you are asleep, although you might not realize it. One of them is the production of vital infection-fighting molecules.

Some research shows that people who lack adequate sleep are likely to fall ill after being exposed to viruses like influenza.

To aid your immune system in fighting off sicknesses and infections, you must learn to sleep within the required amount of time and take actionable steps to deal with your sleep problems.

3.  Avoid stress

Every level of stress affects your immunity and general body system. Stress can either affect you in the short term or linger on for a long time.

When your body undergoes chronic stress, it responds by triggering a stress response. The stress response suppresses your immune system, in turn increasing your chance of contracting an infection or illness.

Stress differs with individuals, as well as how you relieve it. Given its harmful effect on health, you should learn to identify your stressors and avoid them.  You must also figure out ways to deal with stress, such as exercise, deep breathing, prayer or meditation.

4.  Consume more plant food substances

Plant foods such as vegetables, fruits, seeds, nuts and legumes have an abundance of antioxidants and nutrients that can help you fight against harmful diseases. The antioxidants in these food substances combat free radicals, which lead to inflammation when they are at high levels.

Antioxidants lower acute and chronic inflammation, thus reducing your chances of developing a disease. The fibre contained in plant foods feeds the protective microorganisms in your intestine. These healthy bacteria, in turn, boost immunity and prevent harmful pathogens from dwelling in your digestive tract.

5.  Take a probiotic supplement or fermented foods.

Fermented foods are rich in probiotics (beneficial bacteria) that flood your digestive tract and help the immune cells differentiate between healthy cells and deadly invader pathogens. Fermented milk, yogurt, kefir, kimchi, natto, and sauerkraut are foods containing probiotics.

Alternatively, you can substitute these fermented foods for probiotic supplements to produce many good bacteria to combat increased harmful microbes.

Stop smoking cigarettes

Cigarettes are body toxins that can affect the normal functioning of your immune system. The chemicals cigarette releases- carbon monoxide, cadmium, nitrogen oxides, and nicotine- interfere with immune cells (B-cells, T-cells, and cytokines) development and function. Smoking also increases rheumatoid arthritis, post-surgical infections, a bacterial and viral infection of the lungs.

These dietary and healthy lifestyle changes will enhance your body’s ability to defend itself against harmful pathogens and build your immune system.