The immune system is your body’s network of cells, tissues, and organs, working together to protect against infection and disease. This article provides facts about the immune system and some ways to help keep it healthy.
Advantages of a Healthy Immune System
- Enhanced protection against infections
- Faster recovery from illnesses
- Reduced severity of symptoms
- Lower risk of chronic diseases
- Improved overall health and well-being
- Increased resistance to pathogens
- Long-term cost savings on healthcare
- More energy and vitality
- Reduced risk of autoimmune disorders
Keeping Your Immune System Healthy
Eat Well
Eating well means emphasizing plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products. Eating well also means limiting saturated fats, cholesterol, salt, and added sugars.
Physical Activity
Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight.
Maintain a Healthy Weight
Excess weight can affect how your body functions. Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions. Obesity may also lower vaccine effectiveness for numerous diseases, including influenza, hepatitis B, and tetanus.
Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity.
Get Enough Sleep
Scientific evidence is building that sleep loss can negatively affect different parts of the immune system. This can lead to the development of a wide variety of disorders.
Follow these tips to establish healthy sleep habits:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
- Establish a relaxing bedtime routine.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
Interesting Facts About the Immune System
Did you know your immune system has a memory? The immune system has the capacity to “remember” past infections and other pathogen interactions, building strength to respond more rapidly and efficiently if it comes in contact with the same ones in the future. These “memories” can last years, and in some cases, they can last throughout your life.
More Interesting Facts
- Tears and saliva contain immune proteins
- Your skin is an immune system organ
- Fever is a defense mechanism and can help activate your immune system
- Stress can weaken your immune system
