by Ark Agpalza
Information on how to build immune system strength, how to avoid damage to the immune system, and other helpful tips regarding the immune system.
The immune system is the body’s defense against external infectious invaders (as well as harmful internal changes such as cancer).
Infection control has seen dramatic improvements over the years.
Cleaner water, increased pest control, and stricter food inpections are prime examples of public health measures that help lower our risk for infections.
However, as individuals we must do our part to keep our immune systems strong and functioning properly.
Below are a couple of tips to help you build immune system strength.
1. Eat an adequate amount of calories. The immune system must have an ample amount of calories. Setting your calorie intake too low will deprive the immune system of the energy needed to function well. Sedentary men should eat 2000 to 2200 calories per day. Sedentary women should eat 1600 to 1800 calories per day.
2. Follow a balanced nutritious diet. The immune system needs a proper balance of carbohydrates, proteins, fats, vitamins, and minerals. These nutrients have different functions that have their own importance to the mechanisms of the immune system. It’s important not too over emphasize or over restrict any one nutrient. Moderation is key, and your diet should have a balanced mix of fruits, vegetables, grains, and meats. A good place to start is the food pyramid.
3. Exercise on a regular basis. Increased oxygen and body movement has been shown to boost immunity. You should get at least 30 minutes of exercise 2 to 3 days per week. Don’t over exert yourself, as it can actually depress your immune system. Exercising when sick can further tax your immune system as well. Light to mild exercise is sufficient.
4. Get plenty of sleep. Not only do you have to build immune system strength, you have to repair and rebuild it. The body must recover from the wear and tear that it sustains throughout the day. It does most of the repairing and rebuilding during sleep. Getting 6 to 8, or even 9 hours of sleep can help keep your immune system healthy.
5. Minimize alcohol and tobacco use – Excess alcohol and tobacco use decreases the effectiveness of the immune system in a number of ways.Alcohol interferes with nutrient absorption and immune system cell division, which can lead to an insufficient defense that leaves your body more susceptible to infection. Smoking weakens the effectiveness of immune system cells and floods the body with free radicals, particles that cause damage.
6. Learn to manage stress – Stress can actually be good for the immune system because it “kicks it in high gear.” The stress that you experience during mild exercise is an example of good, short term stress. However, long term stress can weaken the immune system. In simple terms, long term stress overworks the immune system and causes it to burn out.
Ark Agpalza has dedicated more than 10 years to the cause of healthy living, and is the author of the online publication Free Health and Fitness Tips.
For more health and fitness resources, visit Free-Health-and-Fitness-Tips.com
You may republish this article in its entirety and without changes to the original content on your own website as long as you provide a link to Free-Health-and-Fitness-Tips.com
