Top Tips For Strengthening Your Immunity

If you want to stay strong in tough times, say scientists at the University of Rochester, avoid the main things that can affect your immunity – including smoking, alcohol and poor nutrition. A healthy immune system may not stop you from catching viral or bacterial infections, but it can help stave off a host of conditions that can result from poor immunity – including pneumonia, meningitis and bronchitis. The good news about those wanting to take positive steps to improve their resiliency is that doing so involves making a few small yet powerful lifestyle changes that can help boost your physical and mental health.

Stay Active For A Healthy Body And Mind

Scientists once concluded that strenuous exercise suppressed the immune system, but various studies have since debunked this myth. One study by researchers at the University of Bath found that competing in endurance sports (think the Cebu marathon) boosts the functioning of the immune system. As stated by lead researcher, J Turner, “Given the important role exercise has for reducing the risk of cardiovascular disease, cancer and type II diabetes… people should not be put off exercise for fear that it will dampen their immune system.”

Choosing The Right Foods

Studies have shown that good nutrition fosters optimal immunity. Studies have been carried out on various individual foods. One study by researchers at the University of Illinois, for instance, found that a high-fiber diet such as the Mediterranean diet changes pro-inflammatory immune cells into anti-inflammatory healing ones. Specific foods found in other studies to boost immune function include green vegetables, shiitake mushrooms, and probiotic and fermented foods. Foods that can hamper the immunity, meanwhile, include refined, high-fat, and sugary foods.

Creating A Healthy Gut Microbiome

The strength of your immune system is linked to the variety of healthy bacteria that live in your gut. Probiotics and fermented foods feed these bacteria, enabling them to thrive and wield beneficial effects on your physical and mental health. Consuming high-fiber foods can also promote good gut health. This is because healthy bacteria adhere to fiber in the gut – a phenomenon that enables them to withstand the forces in your body.

Keep Stress At Bay

It is important to keep stress levels down since stress can make you more prone to illness. A study published in the journal Brain, Behavior, and Immunity has shown that stress changes the balance of gut bacteria, which in turn affects the immune response. Essentially, when you are stressed, the bacterial communities living in your intestine become less diverse. Moreover, stressed individuals have higher levels of potentially harmful bacteria, such as Clostridium, in their gut.

Strengthening your immunity can help you stave off a plethora of diseases and keep you out of the doctor’s office in these tough times. There are many ways to achieve this goal – including the adoption of a sound diet, staying active, and fighting stress proactively. Pay particular attention to your gut health, consuming high-fiber foods, probiotics and fermented foods as a way to ensure that your gut bacteria diversity is high.