Bolstered immunity
Bolstered immunity refers to having an enhanced immune system that is better prepared to fight off infections and diseases. This can be achieved through various means, including getting enough sleep, managing stress levels, eating a balanced diet, exercising regularly, and taking certain supplements or medications.
There are a few key ways individuals can help bolster immunity:
- Get enough sleep. Aim for 7-9 hours per night. During sleep, the body produces proteins and cells that help fight infection. Lack of sleep weakens the immune system.
- Reduce stress. Chronic stress weakens the immune system by raising cortisol levels. Try yoga, meditation, journaling, or talking to a friend to manage stress.
- Eat a balanced diet. Get plenty of colorful fruits, vegetables, lean protein, nuts, and seeds. These provide antioxidants to fight inflammation and nutrients like Vitamin C, zinc, and iron that help immune cell function.
- Take supplements. Supplements like Vitamin D, zinc, elderberry gummies, or probiotics can help strengthen immunity. Consult with a healthcare professional before starting.
- Exercise regularly. Moderate exercise can boost neutrophils and T cells to better respond to pathogens. Aim for 150 minutes per week of moderate activity.
Additionally, some medications or immunizations can bolster immunity. For example, getting an annual flu shot exposes the body to an inactive virus to prompt antibody production. Remaining up-to-date on routine adult vaccinations also prepares immune cells for future invaders.
In today's world filled with high-stress and constant exposure to germs, having a bolstered immune system is essential. Paying attention to lifestyle factors like diet, exercise, sleep, and stress reduction can go a long way toward avoiding sickness and feeling your best!