Eight golden rules of good immunity: How well do you follow them?

Scientists are trying to discover the influence of diet, exercise, stress and similar factors on immunity

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Illustration, Photo: Shutterstock
Illustration, Photo: Shutterstock
Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.

The immune system is an army made up of defense cells, whose task is to defend the body against invaders. All around us are potential attackers to the health of our body that can be found in the house, on our hands, in kindergartens, schools, business facilities...

How to strengthen the immune system?

We are talking about one big system, not a single organ that needs to be strengthened, for that reason the answer is not simple. So far, there are no studies that directly link lifestyle and immune strength, but that doesn't mean that the relationship doesn't exist. Scientists are trying to figure out the impact of diet, exercise, stress and similar factors on immunity, and in the meantime there are guidelines they offer to give your immune system a boost.

Immune system and age

As we age, the ability of the immune system decreases, which contributes to the development of some serious diseases, such as severe infections and cancer. While some people will remain completely healthy in their old age, this is still a group that will get infected more easily, but unfortunately they can also die from the consequences. Diseases of the respiratory system such as flu, COVID-19 or pneumonia are still one of the leading causes of death in people over 65 years old. says Ordinacija.

The reduced response of the immune system to infections is also demonstrated in the reactions of elderly people to vaccines, and this has been proven by studies. However, flu mortality was reduced in older adults who received the vaccine, compared to those who did not.

In this situation, there seems to be a connection between poor nutrition and poor immunity. Lack of micronutrients is what is noticed in the elderly, and it seems that they also eat less and do not make sure that the diet is varied.

Nutrition and the immune system

Immunity will always invest a lot of energy in the health of the digestive system, which is an extremely strong force in protecting the health of the entire organism. That is why nutrition is very important in preserving the strength of the immune system. Scientists have long recognized the fact that people living in poverty are much more susceptible to infectious diseases. There is currently evidence that the lack of micronutrients, such as zinc, selenium and iron, as well as vitamins A, C and E in animals changes the immune response. Whether this is the case with humans, remains to be seen. What can you do? If you suspect that your diet is not providing your body with what it needs, consider taking a multivitamin, as taking just one vitamin will not provide much benefit.

Can supplements and herbs boost immunity?

Walk into just one health food store and you'll see lots of bottles and pills that say they boost the immune system. Although some preparations contain components that are beneficial to health, there is no evidence to date that they really help the immune system. In fact, scientists don't know if a plant that is thought to raise the level of antibodies in the blood can actually do something beneficial for the immune system.

Is stress really dangerous?

However, modern medicine has accepted that body and spirit are connected. Various problems, such as indigestion, insomnia and even heart disease, are associated with the impact of stress on the body. Despite all the obstacles, scientists are not giving up on further proving the impact of stress on the immune system. Just like strengthening the immune system, stress is a concept that is difficult to define, and the fact that it is a very stressful event for one person does not necessarily mean that it will have the same effect on everyone. When a person is exposed to an unpleasant situation, it is difficult for scientists to measure a person's subjective feeling of stress, so they focus on things that can show it, such as heart rate, rapid speech... Concentrating on chronic stress that stays in someone's life for a long time, they try to find out is that type of stress responsible for weakening the immune system, and despite the difficulties, the final results will soon be upon us.

Exercise: good or bad for immunity?

Regular physical activity is a pillar of health, it improves cardiovascular health, lowers blood pressure, helps maintain body weight and protects against various diseases. But does it help the immune system work? Just like proper nutrition, physical activity can contribute to overall health and is therefore good for maintaining the proper functioning of the immune system. It will directly help by stimulating circulation, which allows the cells and substances of the system to move freely through the body and do their work without hindrance.

Golden rules of healthy immunity

  • Don't smoke
  • Eat lots of fruits and vegetables
  • Exercise regularly
  • Maintain a healthy weight
  • If you drink alcohol, don't overdo it
  • Get enough sleep
  • Take care of personal hygiene
  • Avoid stress

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