3 non-food things that help in boosting your immune system
Ever since the outbreak of novel
coronavirus, there has been a sharp increase in the sales of ' immunity-boosting products' including Vitamin C tablets,
Zinc supplements and Ayurvedic products which claim to ‘boost’ the immune
system. Since there is no definite cure for COVID-19 as of now, vitamins and
supplements have been flying off the shelves as people desperately cling on to
anything that promises to strengthen their immunity. However, what we do not realise is that the
working of our immune system is much more complex than popping just a pill to
kickstart it.
What
exactly is our immune system
Before you proceed to buy a million
supplements, it is important to understand that the immune system is a complex network of antibodies, cells,
chemicals and organs that play a crucial role in warding off pathogens and
fighting any kind of infection that threatens your body. It works by
identifying the foreign invaders and flushing them out of the system. Since the
way our immune system works is not exactly linear, boosting or supporting it
requires much more than just popping a pill when the need comes.
Your
immune system is your personal army
You can think of your immunity as your army that fights infections coming your
way, but you also need to give it time for proper training for it to perform
when the need comes. You cannot expect your soldiers to win a battle by just
providing them with ammunition a night before. Similarly, you need to train
your immune system to keep it up and running to tackle any pathogens coming your
way. We are listing down 3 ways you can develop a holistic approach to help
your immunity:
Correct
your sleep cycle
While this may seem like the most
obvious advice and something you hear all the time, building your immunity
actually boils down to the good old ways of sleeping, working out and leading a
stress-free lifestyle. So, the first step is to ensure that you are getting a
sound sleep of 6 to 7 hours every night and wake up feeling refreshed. If your
sleep cycle is wacked, make sure to follow the correct sleeping routine on
weekends and get at least 30 minutes of morning light every day to correct your
circadian rhythm. According to a study, if you clock in four hours of sleep
even for just 1 day, your body’s natural killer cells (NK) go down by 70 per
cent.
Find
ways to reduce stress
Notice how we are saying ways to
cut down on stress and not eliminate it altogether? This is because we know
that it is not possible to eradicate stress in our increasingly hectic
lifestyles. However, we can all learn coping mechanisms to manage the stressors
and negative situations in our lives in a batter manner. For the uninitiated,
when you are stressed or battling the blues, your body releases cortisol to
prepare you for a flight and fight scenario. An increased amount of stress
leads to an increase in inflammatory activity which is not good for your health
either. As a result, your immune system takes a beating and its ability to
fight pathogens get reduced. On days when you are really stressed and
overwhelmed, you can try writing down everything that is a top-most priority
and needs to be done immediately. Don’t try to do everything at once and divide
your work accordingly. Another alternative approach is to bring your mind to
present, every time it starts wandering off to negative thoughts and situations
that may happen in the future.
Choose your workout routine based on what your body needs
More often than not, we resort to taking an extreme approach
when it comes to exercising. We either work out strenuously to make up for our
sedentary lifestyle or continue sitting at our chair for long periods of time.
Both of these practices can wreak havoc on your immune system. This is why it
is important to strike a balance when it comes to your workout routine and
develop the habit of listening to the requirements of your body. For example,
if you feel particularly well-rested and bursting with energy you may push
yourself to workout a little more than usual but if you already feel tired, you
should opt to do a low-impact exercise. Remember, it all comes down to
consistency and balance when it comes to working out and strengthening your
immune system.