Protein holds a crucial role in supporting the body’s immune system. It is essential for building and repairing tissues and combating infections. The body relies on twenty amino acids to maintain health, with only nine obtainable from food sources. A high-quality protein supplement can be beneficial to fulfill daily protein requirements. Whey Protein is a notable example, enhancing specific aspects of the immune system. The amino acids present in Whey protein offer a valuable boost to support our immune systems.
The immune system plays a pivotal role in upholding overall health and well-being by providing resistance to infections and toxins. This resilience contributes to strength and good health, shielding the body from external threats. Although infections and the flu can temporarily weaken the body and immune system, enduring habits such as smoking, insufficient sleep, and poor nutrition may lead to persistent health issues, causing a decline in immunity over time.
The immune system acts as the body’s natural defense mechanism, prompting many to consider ways to boost it, especially in the wake of the COVID-19 pandemic. While enhancing the body’s natural defense system is crucial, there is often a tendency to succumb to supplements and products lacking scientific evidence for immune-boosting claims.
Our immune system is complex, and its functioning depends on many factors. Let’s try to decode the ways to boost our immune system and the myths associated with it. These are some expert suggestions from one of the Top Doctors in UAE.
1. A Healthy Diet – A healthy and balanced diet is the key to maintaining a robust immune system. Ensure vegetables, fruits, whole grains, lean proteins, and healthy fats in your daily diet. Micronutrients found in these foods help maintain a robust immune system. A healthy immune system needs micronutrients like vitamins A, D, C, E, B6, and B12. Folate, zinc, iron, copper, and selenium also play a critical role in building a healthy immune system.
2. Physical Activity – Moderate-intensity exercise can boost the immune system by moving immune cells outside the bone into the bloodstream. Physical activities are not only meant for maintaining a proper body shape or distressing. Staying active and exercising regularly is the key to a sound immune system. Strength training, high-intensity interval training, walking, or rebounding can help you enhance your immunity. Take 45-60 minutes daily and engage yourself in a physical activity.
3. Hydrate yourself – Water is one of the essential natural immunity boosters. Drinking plenty of fluids is a preventative way to improve your overall health. Our blood and lymph contain immune cells, and adequate water flow can help remove toxins from our bodies. Ensure you drink 4-5 liters of water daily to maintain a healthy immune system.
4. Get Enough Sleep – Our body needs sleep to fight infectious diseases. Sleep provides essential support to the immune system. Sleep deprivation may lead to a reduced production of proteins called cytokines, which target infection and inflammation. Hence, it is essential to have 8-9 hours of sound sleep to maintain a healthy immune system.
5. Destress Yourself – According to the American Psychological Association, stress is a silent killer and can drastically impact your immune system. Stress can reduce lymphocytes or natural killer cells – which help your body fight disease and infection. Indulging in meditation, yoga, or practicing deep breathing can help improve immunity levels.
6. Stay Up-to-Date on Vaccinations – To boost natural defenses against harmful viruses and bacteria, make sure to get vaccinated as per WHO or Government recommendation. Vaccinations are a great way to bolster your body’s immune system.
7. Personal hygiene – While no scientifically backed data shows a correlation between personal hygiene and an excellent immune system, maintaining good personal hygiene can protect you from infectious diseases. This will also prevent the spreading of infections to other people. Wash your hands regularly; keep hands away from your face, and clean your home with disinfectant to maintain a clean environment.
Our lifestyle, food habits, and body weight influence our immune system. The immune system has become front-of-mind for many people, although we must understand its realities and myths. Understanding what science says about these practices is an excellent way to bust these myths.
The market is flooded with OTC products that claim to boost immunity instantly. While choosing a product, ensure it is enriched with protein, fiber, and other immunity-boosting nutrients that can fulfill your daily protein goals. As a working professional and mother, I love going with Whey91 Strawberry Splash Protein Bar, which comes with protein, fiber, and Lactoferrin – a milk protein that boosts immunity. Each bar has 20g of premium protein, 3g of fiber, and strawberry chunks. Now, that’s what you call ‘delicious nutrition.’ This tasty bar is devoid of artificial sweeteners or any added preservatives.
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2. Superfoods are the buzzwords in the town. Most of us fail to understand that superfoods and dietary supplements are marketing terms to lure consumers and have no role in improving our immune system. While superfoods and nutritional supplements may help improve your overall health, these work as a catalyst in building a better immune system and shouldn’t be treated as medicine. The best way to boost immunity is to embrace a healthy diet that includes vegetables, fruits, whole grains, lean proteins, and healthy fats.
3. Most believe that age and immunity are not linked. Unfortunately, as we age, our immunity tends to decrease gradually, and we are at risk of diseases and infections. The good news is that we can turn back the clock to an extent with good lifestyle habits.
In the era of COVID-19, there is a perception that constant hand washing can eliminate germs and microorganisms from your hands. Maintaining hygiene is essential, although frequent washing of hands has no role in improving our immune system.
Takeaways
How you think, behave, and eat can influence your life by 30 to 50 years. Eat a diet high in fruits and vegetables, be physically active, maintain a healthy weight, get enough sleep, and say no to alcohol and cigarettes.
