Habits that strengthen your immunity without the need for nutritional supplements

Habits that strengthen your immunity without the need for nutritional supplements

Habits that strengthen your immunity without the need for nutritional supplements

sleep quality

The quality of sleep affects the functioning of the immune system. According to a study published in the scientific journal Sleep, researchers followed a group of more than 160 healthy adults in general, and found that those who usually slept less than six hours a night were more likely to catch a cold.

Likewise, research published in Behavioral Sleep Medicine suggests that young adults with insomnia were more likely to catch the flu than those with normal sleep patterns — even after getting a flu shot.

When a person sleeps, their body, including the immune system, gets a chance to rest, recharge and renew. One study published in the European Journal of Physiology explains that many immune cells such as cytokines and T cells are formed and distributed throughout the body during sleep. A study published by Nature Neuroscience also found that a certain type of immune cell repairs the brain during sleep.

Thus, getting at least seven hours of sleep every night will not only keep the body healthy, but will also provide immune cells with an opportunity to monitor the brain and spinal cord for any signs of infection, injury, or a buildup of dead cells.

de-stress

A little stress isn't necessarily a bad thing. It's manageable, and short-term stress can lead to motivation. Meanwhile, prolonged or chronic stress can have a negative effect on the natural immune system.

A study, published in Current Opinion in Psychology, shows that long-term stress leads to a buildup of the stress hormone cortisol. Thus, the excess secretion of cortisol prevents the immune system from performing its function.

Another study published in Immunologic Research concluded that "chronic stress can dampen protective immune responses and/or exacerbate pathological immune responses."
Verbal advice for de-stressing can be a lot easier than practical, but there are plenty of strategies that show promise in combating chronic stress, including practicing yoga, meditation, or even just spending a few minutes petting a pet.

exercise regularly

Regular exercise keeps muscles, joints and bones strong, but getting regular exercise is a great way to boost your immune system.

Research published in Sport and Health suggests that exercise reduces physical inflammation, boosts immune responses, and lowers overall disease risk.

Another study published in BMC Public Health tracked more than 1400 people and found that those who exercised at least three times a week were 26% less likely to catch a cold.

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