If you don't sleep for even 6 hours, you'll get sick... How can I boost my immunity?

Our bodies are constantly working to fend off all kinds of pathogens. Is there any way to help? Drawing on data from the British daily The Guardian and other sources, we've compiled a list of lifestyle habits that can strengthen your immune system.

 

Regular exercise

 

It not only strengthens the heart and muscles, improves body shape, and helps strengthen the immune system, which is especially important for older people. T cells, which sound the alarm when a new infection is detected, decline with age.

However, research has shown that adults aged 55 to 79 who cycled produced T cells just as high as younger people. Several other studies have also shown that exercise reduces upper respiratory infections, including colds.

Sleep well

 

If you're over 65 and sleep less than six hours a night, your white blood cells won't be able to effectively fight off pathogens. Lack of sleep also makes you more susceptible to colds and flu.

 

healthy diet

 

The digestive tract is home to countless microorganisms that play a crucial role in the immune system. A diet low in fat and high in fiber increases the proportion of beneficial bacteria in the gut.

Consuming probiotics (beneficial bacteria) is also beneficial. Probiotics found in yogurt can help prevent infectious diarrhea that occurs when taking antibiotics and can also help those suffering from complications after ulcerative colitis surgery.

 

Cut down on drinking

 

Drinking to the point of intoxication leaves you with more than just a hangover. Studies have shown that people who drank four or five shots of vodka had lower levels of cancer-fighting white blood cells.

This condition was found to resolve within five hours of drinking. Heavy drinking also weakens the immune cells that fight bacteria, called macrophages.

 

Maintaining Vitamin D Levels

 

Vitamin D balances the immune system. It promotes the production of cells that protect against autoimmune diseases like inflammatory bowel disease, multiple sclerosis, and rheumatoid arthritis.

 

Vitamin D also strengthens immunity against infectious diseases like the flu by helping macrophages kill harmful bacteria. Vitamin D also promotes bone health by increasing calcium absorption, and it is even known to help prevent cancer.

You can get 80% of your daily vitamin D requirement from sufficient sunlight. During the summer, when the sun is strong and clothing is short, about 30 minutes of sunlight per day is sufficient.

 

Quit smoking

 

Smokers are more susceptible to flu, pneumonia, and inflammatory diseases because nicotine impairs the ability of neutrophils to kill harmful microorganisms.

Smokers' nasopharynx, the area that extends from the back of the nose to the upper throat, has fewer beneficial bacteria and more pathogens. It also has higher levels of bacteria that cause skin infections and oral diseases.

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They say that 30 minutes of sunlight a day is enough for vitamin D.

It's so hot~! Will supplements help much??

 

Sleep structure plays a big role in health.

Don't let your immune system weaken... especially during seasons like these.

You have to be careful not to catch a cold~