Lots of effort is required to keep your immune system working thereby combating and preventing illnesses. Immunity can be impaired due to many reasons. One of them is diabetic conditions. Take a diabetes test regularly to check your sugar levels.

One major function of your immune system performs is to ward off illnesses and diseases. The system consists of organs, skin, blood, bone marrow, and tissues, which help to fight against harmful pathogens. such as bacteria and viruses. Especially during the coronavirus pandemic, it is important that you keep your immune system healthy. A PCR test can detect if you are infected or not.

Good immunity also helps to prevent non-infectious agents such as cancer and sunburn. Consider the immune system as a car. Before a car can function effectively, several parts including the engine, brake accelerator, and fuel pump have to be in good shape. Especially if you are an adventure lover and love to visit other countries you should be careful about your immune system.  A strong immune system will keep you fit to fly.

It is an integrated system in the body that keeps your immune system intact. To enable your immune system to function as it is supposed to, you need to pay attention to your daily lifestyle. You should make changes wherever necessary. At the same time, you should keep the conditions like high sugar levels at bay. Such conditions can eventually destroy your immune system. A regular diabetes test can help you detect high sugar levels. Early detection can help you prevent the problem from growing.

Here are 10 sure ways to improve your immune system

  1. Keep Your Stress Levels In Check

Continuous stress can harm your immune system. During stress, the body relies on cortisol hormones. The hormone prevents the immune system from taking action before the stressful period is over. Cortisols prevent the immune system from activating. Stress and high sugar and cholesterol levels are dangerous. You should therefore take cholesterol and diabetes test to check their levels.

Meditation, swimming, yoga, exercise, deep breathing, and other activities you enjoy can be used in relieving stress.

Try to find the major stressors in your environment and eliminate them.

  1. Regular Exercise

Engaging in exercise constantly has always been an effective way to boost the immune system. Regular exercise helps to lower your risk of developing obesity, cardiovascular disease, and hyperglycemia. Coronavirus infection too can lead to these problems. A PCR test can detect the strain of the infecting virus. This can help your doctor to decide the post-corona treatment.

At least, an adult should get 150 minutes of aerobic exercise such as walking, cycling, and jogging or running for 75 minutes, every week.

  1. Eat a Balanced Diet

Nutrients gotten from plant-based foods such as herbs, spices, fruits, and vegetables are beneficial to your immune system. Most of these diets also contain antimicrobial and antiviral properties. Studies have shown that thyme, clove,  oregano, cinnamon, and cumin contain antimicrobial and antiviral properties. People working in professions where they have to travel a lot should take extra care and precaution.

And also, iron, folate, copper, vitamins, and zinc got from the food you consume are essential for the immune system to function effectively. Each of the nutrients plays one role or the other in strengthening the immune system.

  1. Limit Your Alcohol Consumption

Several negative effects are due to the high consumption of alcohol, including the reduced ability of the immune system. The body tries to release the alcohol content which can limit the immune system’s ability. A study revealed that high levels of alcohol can weaken your body’s ability to fight infections. People who consume alcohol regularly are susceptible to liver disease, pneumonia, respiratory distress, and cancer. Such people are not fit to fly long distances as the difference in air pressure during flight can put them at risk.

  1. Get Adequate Sleep

Several activities take place in your body while you sleep. That’s why getting enough sleep is essential to the immune system. While asleep, in the body, there is the distribution of immune cells such as cytokines, which help to fight inflammation, T cells, which regulate the immune system, and interleukin 12.

Lack of sleep and suppressed immunity can lead to regular infection in the ears, eyes and other body parts. Sometimes it can be dangerous.

  1. Keep Chronic Conditions in Check

Conditions such as heart disease, diabetes, and asthma can increase the risk of Infections and affect the immune system. People with asthma, for instance, are likely to experience worse symptoms as a result of the condition. If you are suffering from a chronic medical condition, see your doctor regularly and take the recommended medications. People with chronic conditions died more during the corona pandemic. Therefore, it is important to take a PCR test at regular intervals even after the infection is over.

  1. Limit Your Artificial Sugar Intake

Studies have shown that artificial sugars and refined carbs can cause obesity and overweight and being overweight can cause illness. Reducing or eliminating your sugar intake can reduce the risk of inflammation and enable weight loss. Maintaining a healthy weight can boost your immunity. When you travel you tend to eat more artificial sugar. This is because you do not have easy access to healthy food.

  1. Drink Water

Water plays several roles in the body, including boosting the immune system. The lymph, which carries infection-fighting immune cells around the body, consists majorly of water. As you are sweating and urinating, you are releasing water from the body. Be sure to refill the water content in your body. Dehydration can lead to a decrease in immunity. Your eyes, ears, skin, and other body parts can easily get infected in such a condition.

  1. Take Supplements

Taking multivitamins daily can help ensure you are not missing out on basic nutrients. Vitamins that are essential for the immune system include vitamins A, C, D, E, selenium, magnesium, and Zinc. If you are deficient in any of these mentioned vitamins or minerals then you should take extra care. You should carry enough quantity while you travel to a long destination.

These minerals are not only essential for the immune system, but they also help the enzymes to function well. Your immune system and body will not function as it should without the nutrients they need.

  1. Quit Smoking

Just like alcohol, smoking can affect the immune system. Most of the chemicals released by cigarette smoke can interfere with the growth and function of immune cells. Besides, smoking worsens bacterial and viral infections such as pneumonia, tuberculosis, flu, rheumatoid arthritis, and more. So quit smoking asap.