Christelle D'Sa, Class of 2022
With the Coronavirus pandemic continuing into 2021, it is important for people to remain healthy and keep their immune systems in top shape. This is especially important for older people, as the immune system’s response weakens with age, making the body more vulnerable. This vulnerability results from the body’s inability to efficiently combat new strains of viruses—for example when West Nile Virus was first introduced to North America, people older than 65 were more likely to die from contracting it than younger people (Esposito 2018). While there are no scientifically proven ways to keep the immune system in optimal shape, there are several factors that seem to influence how well it functions.
The first of these factors is your diet. Eating a diet that is full of healthy fruits and vegetables can help to keep the body in good shape by providing it with the nutrients it needs to function and cleanse itself. One vegetable that helps to reduce inflammation in the body and fight infection is ginger, which can be brewed into tea or consumed in other dishes (Tukua 2021). Additionally, it is better to avoid or limit fried processed foods as they can increase overall inflammation in the body, upsetting its balance (Levine 2020). It is currently known that malnutrition is linked with a higher vulnerability to disease, but it is unclear whether this vulnerability is due to the weakened immune system or some other cause (Publishing HH 2020). There is some evidence that deficiencies in micronutrients, such as iron, copper, and vitamin A, change the immune response in animals, but no equivalent studies have been done in humans (Publishing HH 2020). One way to avoid micronutrient deficiencies is to make sure the kinds of fruits and vegetables you consume contain these vitamins, but a simpler way to fulfill this need is through multivitamin supplements that can usually be found in grocery stores. Taking the recommended dose each day will provide your body with the correct amount of vitamins that it needs.
Exercising can also help to keep the immune system functioning well. Specifically, moderate exercise, such as jogging, hiking, or bicycling, may help reduce inflammation and aid in regeneration of immune cells (Shoemaker 2020). Depending on where you live, you may not be able to go to public areas, such as the park, to exercise. However, you can still do some moderate exercise at home on a treadmill or by simply jogging around your neighborhood or lifting weights in your house.
On the other hand, it is important to also let the body rest and recuperate so that it can replenish any immune cells lost during the day. People who slept less than six hours a day were more susceptible to catching a cold than people who slept more than six hours a day (Shoemaker 2020). Most people need around seven to eight hours of sleep each night to feel refreshed in the morning. During sleep, the body is able to devote more energy to replenishing immune cells and fighting infections because it is not using that energy to engage in physical activity such as swimming or cleaning the house. To help increase the amount and quality of sleep you get, it is important to avoid screens at least half an hour before bed, as the blue light emitted by them makes the brain believe that it is still daytime, which leads to a decrease in the amount of melanin released, leading you to feel less sleepy (Shoemaker 2020). Going to sleep at the same time, along with reducing screen time before bed, often helps to keep you circadian rhythm in sync—this stability in rhythm and sleep schedule can help one preserve healthy habits and living (Shoemaker 2020).
The last factor that will be discussed here is stress. Chronic stress has been shown to decrease the functionality of the immune system, making it less efficient in fighting off possible infections or viruses, and also to increase inflammation in the body (Levine 2020). Reducing stress in your daily life can help to keep your immune system functioning optimally. Some easy ways to reduce stress include mindful meditation or exercising daily (Levine 2020).
Overall, while there is no scientifically proven way to keep your immune system optimally functioning at all times, there are certain lifestyle factors that can help to maintain or boost its functioning. These factors include eating a diet full of fresh fruits and vegetables, exercising and sleeping regularly, and being mindful of and reducing your stress levels.
Works Cited
Esposito L. 2018 Mar 14. How Aging Affects Your Immune System. U.S. News & World Report. [accessed 2021 Feb 8]. https://health.usnews.com/health-care/patient-advice/articles/2018-03-14/how-aging-affects-your-immune-system
Levine H. 2020 May 5. 5 Ways to Boost Your Immune System. AARP. [accessed 2021 Feb 5]. https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html
Publishing HH. 2020 Apr 6. How to boost your immune system. Harvard Health. [accessed 2021 Feb 5]. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Shoemaker SV. 2020 Apr 1. 9 Ways to Boost Your Body's Natural Defenses. healthline. [accessed 2021 Feb 5]. https://www.healthline.com/nutrition/how-to-boost-immune-health
Tukua D. 2021 Jan 27. 15 Easy Ways To Boost Your Immunity Naturally. Farmers' Almanac. [accessed 2021 Feb 5]. https://www.farmersalmanac.com/natural-immunity-boosters-29060
Upham B. 2020. Person Surrounded by Cells. Everyday Health. [accessed 2021 Feb 8]. https://www.everydayhealth.com/infectious-diseases/explained-how-your-immune-system-fights-off-coronavirus-and-other-germs/
The first of these factors is your diet. Eating a diet that is full of healthy fruits and vegetables can help to keep the body in good shape by providing it with the nutrients it needs to function and cleanse itself. One vegetable that helps to reduce inflammation in the body and fight infection is ginger, which can be brewed into tea or consumed in other dishes (Tukua 2021). Additionally, it is better to avoid or limit fried processed foods as they can increase overall inflammation in the body, upsetting its balance (Levine 2020). It is currently known that malnutrition is linked with a higher vulnerability to disease, but it is unclear whether this vulnerability is due to the weakened immune system or some other cause (Publishing HH 2020). There is some evidence that deficiencies in micronutrients, such as iron, copper, and vitamin A, change the immune response in animals, but no equivalent studies have been done in humans (Publishing HH 2020). One way to avoid micronutrient deficiencies is to make sure the kinds of fruits and vegetables you consume contain these vitamins, but a simpler way to fulfill this need is through multivitamin supplements that can usually be found in grocery stores. Taking the recommended dose each day will provide your body with the correct amount of vitamins that it needs.
Exercising can also help to keep the immune system functioning well. Specifically, moderate exercise, such as jogging, hiking, or bicycling, may help reduce inflammation and aid in regeneration of immune cells (Shoemaker 2020). Depending on where you live, you may not be able to go to public areas, such as the park, to exercise. However, you can still do some moderate exercise at home on a treadmill or by simply jogging around your neighborhood or lifting weights in your house.
On the other hand, it is important to also let the body rest and recuperate so that it can replenish any immune cells lost during the day. People who slept less than six hours a day were more susceptible to catching a cold than people who slept more than six hours a day (Shoemaker 2020). Most people need around seven to eight hours of sleep each night to feel refreshed in the morning. During sleep, the body is able to devote more energy to replenishing immune cells and fighting infections because it is not using that energy to engage in physical activity such as swimming or cleaning the house. To help increase the amount and quality of sleep you get, it is important to avoid screens at least half an hour before bed, as the blue light emitted by them makes the brain believe that it is still daytime, which leads to a decrease in the amount of melanin released, leading you to feel less sleepy (Shoemaker 2020). Going to sleep at the same time, along with reducing screen time before bed, often helps to keep you circadian rhythm in sync—this stability in rhythm and sleep schedule can help one preserve healthy habits and living (Shoemaker 2020).
The last factor that will be discussed here is stress. Chronic stress has been shown to decrease the functionality of the immune system, making it less efficient in fighting off possible infections or viruses, and also to increase inflammation in the body (Levine 2020). Reducing stress in your daily life can help to keep your immune system functioning optimally. Some easy ways to reduce stress include mindful meditation or exercising daily (Levine 2020).
Overall, while there is no scientifically proven way to keep your immune system optimally functioning at all times, there are certain lifestyle factors that can help to maintain or boost its functioning. These factors include eating a diet full of fresh fruits and vegetables, exercising and sleeping regularly, and being mindful of and reducing your stress levels.
Works Cited
Esposito L. 2018 Mar 14. How Aging Affects Your Immune System. U.S. News & World Report. [accessed 2021 Feb 8]. https://health.usnews.com/health-care/patient-advice/articles/2018-03-14/how-aging-affects-your-immune-system
Levine H. 2020 May 5. 5 Ways to Boost Your Immune System. AARP. [accessed 2021 Feb 5]. https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html
Publishing HH. 2020 Apr 6. How to boost your immune system. Harvard Health. [accessed 2021 Feb 5]. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
Shoemaker SV. 2020 Apr 1. 9 Ways to Boost Your Body's Natural Defenses. healthline. [accessed 2021 Feb 5]. https://www.healthline.com/nutrition/how-to-boost-immune-health
Tukua D. 2021 Jan 27. 15 Easy Ways To Boost Your Immunity Naturally. Farmers' Almanac. [accessed 2021 Feb 5]. https://www.farmersalmanac.com/natural-immunity-boosters-29060
Upham B. 2020. Person Surrounded by Cells. Everyday Health. [accessed 2021 Feb 8]. https://www.everydayhealth.com/infectious-diseases/explained-how-your-immune-system-fights-off-coronavirus-and-other-germs/
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