Healthy habits to strengthen the immune system

Vol 27, Issue 4, 4 October 2024

Immunity is a complex, multicomponent system that is finely tuned. It consists of a large number of different types of cells, including neutrophils, basophils, and eosinophils. These cells communicate with one another using special molecules, called cytokines and interleukins, to produce antibodies and interferons. These substances directly interact with bacteria, viruses, and fungi.

One of the most important rules is to ensure adequate sleep and maintain a daily routine. Aim for at least 7 hours of sleep each night. It’s also essential to find time for regular physical activity, ideally through sports training several times per week. If that’s not possible due to circumstances or health reasons, walking can be a great alternative to help maintain good physical fitness. Pay attention to a balanced work-rest schedule. Be sure to allow yourself time for relaxation and hobbies, as these activities can help reduce chronic stress, a common issue among modern individuals.

It is recommended to drink plenty of water during the day, about 30 milliliters per kilogram of body weight. In the cold season, the feeling of thirst is less frequent, and many people stop replenishing their water balance. However, with a decrease in water content in the body, the kidneys can become weaker and the liver can be overloaded, leading to various health problems. It’s especially important to start the day with a glass of water on an empty stomach, as this can help stimulate bowel movements and prevent constipation. Additionally, it’s important to avoid smoking and drinking alcohol, as these habits can weaken the immune system, regardless of the season.

What we eat directly affects our immune system and the protective functions of our bodies. Therefore, it’s important to include 400-500 grams of vegetables, berries, herbs, and fruits in our daily diet. Sour berries, such as sea buckthorn, cherries, chokeberries, cranberries, lingonberries, and currants, are especially beneficial for maintaining a strong immune system as they contain high levels of vitamin C. In addition, it’s essential to consume foods that contain animal and vegetable protein every day, such as meat, poultry, fish, eggs, cottage cheese, chickpeas, beans, peas, lentils, and mushrooms. Protein is crucial for producing protective antibodies by our immune system. However, it’s best to limit or avoid consuming confectionery, bakery products, and sweet drinks, including soda, as much as possible.

Well, the most significant aspect that affects people of all ages is stress. It has a significant impact on the body’s immune system. It can decrease the number of white blood cells that fight infections, making you more susceptible to catching colds. Additionally, stressed individuals often do not get enough sleep or eat well, which can lead to neglecting other healthy habits that promote immunity. The first thing to pay attention to is the chronic feeling of fatigue, weakness, poor sleep and the state of lack of sleep with a constant desire to lie down and sleep, even when a good night’s sleep does not provide rest. There is a desire to reduce social contacts, the person becomes isolated, as others begin to irritate. There is dissatisfaction with oneself, manifested by hopelessness and panic attacks. Physical ailments include headache, dizziness, loss of appetite and constipation, reduced mental abilities, and vegetative problems – fear of light, noise and shaking in the body are observed. Chronic stress and excessive cortisol damage the immune system, which is the basis not only for some common diseases, but also for the development of oncological and autoimmune diseases. Also, under stress, the muscles become tense all the time, as the body tries to protect itself from possible injuries caused by human distraction. This is why stress is often leads to pain in the cervical spine.