-Health & Fitness

Healthy Habits to protect your Immune system & avoid falling sick | Pro Hub of News

Prioritizing healthy habits during the winter season is crucial for overall well-being and plays a key role in protecting against illnesses such as colds, flu, and fevers associated with seasonal changes. Certain foods can contribute to strengthening the body’s natural defenses, while others may have the opposite effect.

Physical barriers, like the skin and respiratory tract, act as the first line of defense against illnesses. Enzymes within the digestive tract form the second line of defense. When these barriers are compromised, the immune system becomes the last line of defense, requiring support through proper nutrition.

Essential ways to support the immune system include:

  1. Adequate Sleep: Quality sleep is often underestimated in today’s fast-paced society. Getting seven to eight hours of sleep is crucial, as lack of sleep can compromise Natural Killer (NK) cells, which play a role in fighting inflammatory cytokines.
  2. Leafy Greens in the Diet: Choosing leafy greens over red meats ensures a balance of vitamins and minerals necessary for immune system health. Essential nutrients include vitamin B12, calcium, zinc, iron, and iodine.
  3. Regular Exercise: Moderate exercise is vital for maintaining a healthy immune system. Killer T cells, important components of the immune system, improve with regular exercise. However, excessive exercise, exceeding 90 minutes in a 3-4 day period, can have the opposite effect.
  4. Maintaining a Healthy Weight: Optimal weight for an individual’s height is crucial for immune function. Fluctuations in weight, either excessive weight gain or loss, can negatively impact immune health.
  5. Avoiding Smoking: Smoking creates a conducive environment for bacteria to thrive in the airways, leading to respiratory infections. Quitting smoking is essential for maintaining respiratory health and supporting the immune system.

Incorporating these habits into one’s lifestyle helps fortify the body’s defenses and promotes overall well-being, particularly during the challenging winter months.