The COVID-19 pandemic has highlighted the importance of maintaining a healthy immune system. Here are five ways to boost yours:
1. Get Enough Sleep
Adults need at least seven hours of uninterrupted sleep per night to maintain good health. According to the National Sleep Foundation, adults between the ages of 18 and 64 need seven to nine hours of sleep per night, while adults who are 65 and older need seven to eight hours.
Getting adequate sleep has many health benefits. These range from better mood and greater energy to lower risk of chronic illnesses like obesity and cardiovascular disease. And lack of sleep has been shown to affect the immune system. People who are sleep-deprived are more likely to catch and become ill from exposure to viruses, and can take longer to recover once they do get sick.
During sleep, the body makes cytokines, which are proteins that target infections and inflammation. So failing to get enough sleep means the body makes fewer of these cytokines, making you more susceptible to infections and other forms of inflammation.
2. Eat Plenty of Fruits and Vegetables
Many fruits and vegetables are rich in antioxidants, which help in the fight against inflammation. Also, the nutrients that are present in fruits and vegetables—like vitamin C, beta-carotene, vitamin E, and zinc—boost the immune system, often by increasing the body’s number of disease-fighting cells (like white blood cells).
Based on the latest USDA recommendations, everyone should eat at least seven servings of fruits and vegetables per day. Aim to fill half of your plate with fruits and vegetables at every meal. Challenge yourself to put as many colors on your plate as possible.
3. Exercise Regularly
Not only does exercise keep your heart healthy, it lowers your risk for obesity, diabetes, and many forms of cancer. Keeping these diseases at bay improves your immunity and your chances of recovering quickly from illness.
In the latest Physical Activity Guidelines for Americans, the Department of Health and Human Services (HHS) recommends that adults engage in at least 2 hours and 30 minutes of moderate-intensity exercise per week, or 1 hour and 15 minutes of vigorous-intensity exercise per week. For example, if you engage in brisk walking (moderate-intensity exercise) for 30 minutes five times per week, you’ll be getting your recommended minimum.
4. Manage Stress in a Healthy Way
Chronic stress takes a toll on the immune system, so managing and coping well with stress is part of staying healthy. There are many constructive ways to manage stress, such as:
- Practicing relaxation techniques, like tai chi, yoga, or meditation
- Eating a balanced diet
- Exercising regularly
- Maintaining a positive, optimistic attitude
- Making time for hobbies and personal interests
- Staying in touch with loved ones
Notice a few repeats—like eating a balanced diet and getting regular exercise? That gives you a sense of just how important those lifestyle activities are for maintaining all aspects of health and well-being.
5. Spend Time with Your Pets
Pets have been found to provide stress relief (see #4 above), lower blood pressure, improve cardiovascular fitness, elevate mood, and, yes—you guessed it—boost the human immune system. Studies have found that living with dogs in particular can help protect infants from developing immune-related illnesses like asthma and allergies, and other researchers have postulated that dogs can contribute healthy gut bacteria to the human microbiome.
So if you’re looking for a way to get more exercise, strengthen your musculoskeletal and cardiovascular systems, relieve stress, and boost your immune system, what could be better than walking your dog every day? Bonus: it’ll be good for both of you, and you’ll have a happier and better-behaved dog!
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