Protein plays an important role in the body’s immune system. The body needs protein to build and repair body tissues and fight infections. 20 different amino acids are required for the body to stay healthy, and only 9 can be found in food. A good quality protein supplement can make up for the daily protein requirement. A notable protein supplement is Whey Protein. It helps to improve the response of certain aspects of the immune system. Amino acids found in Whey protein provide a valuable boost to our immune systems.
Your immune system plays a critical role in maintaining overall health and well-being. The immune system provides resistance to infection and toxins – thus making you strong and healthy and protecting the body from outside invaders. While infections and flu can temporarily weaken your body and immune system, poor habits like smoking, lack of sleep, and nutrition may result in long-term health issues causing low immunity.
The immune system is the body’s natural defense system, and we often think about boosting our immunity. The subject has gained more prominence post-outbreak of the COVID-19 pandemic. While enhancing the body’s natural defense system is critical, we often fall prey to supplements and products with no scientific evidence of boosting immunity.
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.
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 strong 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 shape of the body or distressing. Staying active and getting regular exercise is the key to having a good immune system. Strength training, high-intensity interval training, walking, or rebounding can help you enhance your immunity. Take 45-60 minutes of your time daily and engage yourself in a physical activity of your choice.
3. Hydrate yourself – Water is one of the most 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 to 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 there is no scientifically backed data to show 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 that it is enriched with protein, fiber, and other immunity-boosting nutrients which 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 is packed with 20g of premium protein, and 3g of fiber and has 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 it has no role in improving our immune system. While superfoods and dietary 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 plan which 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, there is a perception that constant hand washing can eliminate germs and microorganisms from your hands. It’s essential to maintain hygiene, although frequent washing of hands has no role in improving our immune system.
Takeaways
The way you think, the way you behave, and the way you 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 cigarette.
