Our bodies are constantly struggling to fend off all kinds of pathogens without a moment's rest. Is there a way to help? Based on sources such as the British daily 'The Guardian,' we have summarized lifestyle habits that strengthen the immune system.

 

Consistent exercise

 

Training the heart and muscles not only improves physical appearance but also contributes to strengthening the immune system. This is especially important for older adults. T cells, which alert us to new infections, decrease in number as we age.

However, according to research, adults aged 55 to 79 who ride bicycles produce T cells at a rate comparable to young people. Additionally, several studies have shown that exercise reduces upper respiratory infections, including colds.

Sleep well

 

If you are over 65 years old and sleep less than 6 hours, your white blood cells may not respond properly to bacterial invasions. Lack of sleep also makes you more susceptible to colds and flu.

 

Healthy diet

 

Countless microorganisms that play a vital role in the immune system live in the digestive tract. Consuming less fat and more fiber increases the proportion of beneficial bacteria in the intestines.

Consuming probiotics (beneficial bacteria) is also beneficial. The probiotics found in yogurt help prevent infectious diarrhea caused by antibiotic use and are also helpful for those suffering from complications after ulcerative colitis surgery.

 

Reducing alcohol consumption

 

After drinking to get drunk, something beyond a hangover remains in the body. According to research, people who drank four or five glasses of vodka had lower white blood cell counts that fight cancer.

This condition was found to recover only after five hours of drinking. Drinking heavily also weakens the power of immune cells, namely macrophages, which fight bacteria.

 

Maintaining Vitamin D levels

 

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

 

Vitamin D also helps macrophages kill harmful bacteria, strengthening immunity against infectious diseases such as the flu. It is also known to increase calcium absorption, promote healthy bones, and prevent cancer.

Vitamin D can provide 80% of the daily required amount just by getting enough sunlight. Based on the summer when the sun is strong and clothing is minimal, about 30 minutes of sunlight exposure per day is sufficient.

 

Quitting smoking

 

People who smoke are more susceptible to influenza, pneumonia, and inflammatory diseases because nicotine impairs the ability of neutrophils, which are responsible for killing harmful microorganisms.

In smokers, the nasopharynx, that is, the area behind the nose leading to the upper part of the throat, has fewer beneficial bacteria and more pathogens. Additionally, the levels of bacteria that cause skin infections and oral diseases are higher.

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It is said that 30 minutes of sunlight exposure a day is sufficient for vitamin D.

It's so hot! Are supplements not really helpful?

 

Sleep structure plays a significant role in health.

My immunity is weakening... Especially during this seasonal change period like now.

You should be careful of colds~