The immune system is the body’s way of protecting itself from infection and disease. It fights everything from cold and flu viruses to serious diseases like cancer.
Our immune systems are complicated and affected by a lot of different things. Vaccines give people protection against certain diseases. Your immune system can also be strengthened by eating well, being physically active, keeping a healthy weight, getting enough sleep, not smoking, and not drinking too much.
Eat Well
Eating well means getting lots of fruits and vegetables, lean proteins, whole grains, and fat-free or low-fat milk and milk products. Limiting saturated fats, cholesterol, salt, and added sugars is also a part of eating well.
Eating well gives you a lot of nutrients that help your immune system work at its best.
1,2 Be aware, though, that some vitamins and minerals can be harmful if you get too much of them. If you think you need nutritional supplements, talk to your doctor or nurse.
Be active in your body
When you work out regularly, you feel better, sleep better, and have less anxiety. Physical activity, along with eating well, can help a person stay at a healthy weight.
Keep a Healthy Weight
Having too much weight can change how your body works. When it comes to adults, obesity is defined as having a body mass index (BMI) of 30 or more. This is linked to a weaker immune system. 6,7 Obesity may also make vaccines for diseases like influenza8, hepatitis B9,10,11, and tetanus less effective. 12
Reducing stress, eating healthy foods, getting enough sleep, and being active regularly are all safe ways to help keep a healthy weight.
Get a lot of sleep
More and more research shows that not getting enough sleep can hurt different parts of the immune system. This can make people more likely to get a wide range of disorders.
Stop Smoking
Smoking can make it harder for the body to fight off diseases. When you smoke, you are more likely to have problems with your immune system, like rheumatoid arthritis.
