How Can You Strengthen Your Immune System

Here’s how to keep your immune system in healthy condition.

1. Sanitize surfaces
Washing your hands is, obviously, a first-line protection for cold and flu inhibition, but don’t disremember about all those germy surfaces. Viruses can live on hard surfaces (light switches, keyboards, doorknobs and TV remotes; among others) for up to 24 hours. The most particularly germy is your smartphone.

Cold and flu viruses can live on smartphones for up to 24 hours, so be sure to repeatedly wipe it down using a microfiber cloth.

2. Reduce refined foods

A food high in refined foods such as white bread and other processed foods can weaken the immune system, making it less reactive against viral infections. As an alternative, select foods that support best immune function: leafy greens and brightly colored vegetables, healthy proteins (such as fish and beans) and good fats (think nuts, seeds and olive oil).

3. Grip (good) bacteria
Having adequate good bacteria in your gut is one key to well immune health. Like vitamin C, probiotics can help reduce the harshness and period of a cold. Probiotics in the digestive tract can help make stronger the gut’s barrier function, a layer of cells that strainers in essential nutrients and blocks the way of harmful bodies. Of the different straining, look for food products fortified with Lactobacilli or Bifidobacterium.  

4. Get your vitamin C

Vitamin C is the ancient flu fighter and a main nutrient for keeping your immune system healthy.  Getting your suggested daily intake of vitamin C (75 milligrams for women 19 and older) has been verified to reduce the period of the common cold in children and adults. But instead of reaching for an orange, why not have half a papaya or one sweet yellow or red pepper?

5. Take a Good Sleep
On top of all the other health benefits of sleep, checking out seven to nine hours continuously a night can add to better immunity overall. Insufficient and poor-quality sleep can produce changes in immune response and make you more at risk to viral and bacterial infections. When you sleep, your body releases cytokine: a group of protein molecules that help control immune responses to inflammation, infection and trauma. Inadequate or poor-quality sleep could reduce the manufacture of this necessary protein and put you at danger for viral infection.

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