Are you always sick? This is how you can strengthen your immune system!

Do you often get colds and flu-like illnesses? Do you wonder why this happens to you when some of your friends don't get sick at all? Then maybe it's time to think a little more about your body's defense system, the immune system . We often think about this immunity only during the rainy season, when colds and flu are spreading like epidemics. But the truth is, our immune system works non-stop 365 days a year. It's like an army protecting a country.

What exactly is the immune system?

Simply put, the immune system is your body's natural defense mechanism. It is a complex network of cells, tissues, and organs. Like the armed forces of our country, they all work together to fight off invaders that enter the body.

Who are these enemies? They are microorganisms like bacteria , viruses , parasites, and fungi that can make us sick . They are everywhere – in our homes, at the office, on our travels , everywhere.

A healthy immune system protects us from these enemies in two ways.

1. First line of defense: First, this system creates a barrier, like a wall, to prevent enemies (which we call antigens in medicine) from entering the body.

2. Second line of defense: If an enemy suddenly breaks through this barrier and enters the body, the immune system immediately activates and produces special soldiers, such as white blood cells , and other chemicals . The job of these soldiers is to find the incoming enemy and destroy it before it spreads. If that fails, the system becomes even stronger and begins to destroy the spreading enemies.

The amazing thing is, our immune system can recognize millions of different types of antigens. And it can produce the weapons needed to destroy almost all of them. As long as this defense system works properly, it can protect us from many diseases, from the common cold to cancer.

Why is this security system weak?

Sometimes this immune system also goes wrong. When we see something that is actually harmless, for example, pollen, dust, or pet dander, we think it is an enemy and go to war. That's when we have an allergic reaction .

Also, our body cannot fight every enemy. Sometimes even this amazing defense system breaks down. There are diseases that we cannot control, but our lifestyle, that is, the way we live, has a lot to do with this.

When your immune system is weak, it's easier for enemies like bacteria and viruses to invade your body. The result? You get sick.

How to build a healthy immune system?

There's no magic pill that you can take at once to boost your immunity. Instead, by adopting a few healthy lifestyle habits, you can build a strong immune system for life. Let's take a look at what they are.

Get used to exercise.

Sitting in one place not only makes you feel sluggish, but also your immune system. The best thing for that is exercise. It has now been proven that exercise helps boost immunity. The best thing is, you don't need to go to a big gym or have a personal trainer for this. Even walking briskly for 20 minutes three days a week to increase your heart rate is enough to boost your immunity. When you exercise, your body releases natural hormones called endorphins . These reduce pain, make you feel relaxed and happy. It reduces stress, and helps you sleep better. Both of these are very important for immunity.

Eat a nutritious diet.

Proper nutrition is essential for your immune system to function properly. Eating foods that are full of empty calories, such as foods high in sugar, flour, and fat, not only makes you gain weight, but also increases your risk of infection.

Instead, a diet rich in antioxidant vitamins can help boost your resistance to infection. Think colorful: Dark green, red, yellow, and orange fruits and vegetables are packed with antioxidants. Include berries, oranges, grapefruit, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots in your diet.

Raw garlic may also have antiviral and antibacterial properties. It's not just that our mothers' chicken soup makes us feel better when we have a cold. Studies have shown that hot chicken soup can reduce inflammation in the body and help us heal faster.

Sleep well.

If you have frequent sleep problems, not only will you feel tired during the day, but you may also be more susceptible to illnesses like colds and flu. In the long run, poor sleep can also increase the risk of other health problems like obesity and diabetes.

Our bodies use sleep as a way to heal themselves. When we don't get enough sleep, especially deep sleep, this healing process is hampered. It is clear that getting at least seven hours of sleep a day increases our resistance to infectious diseases.

Manage stress.

If your body is constantly under stress, you are at risk of everything from the common cold to serious illnesses. Feeling a little stressed every now and then is not a problem. But being stressed all the time without a chance to relieve it is very bad for your health. This is because when you are stressed continuously, stress hormones like cortisol and adrenaline are released, which weaken your immune system. It is very important to manage this stress in a way that suits you, such as meditation, exercise, and religious activities.

Maintain good relationships.

Research has shown that people who have good friendships and strong support are healthier than those who don't. Good sex can benefit the immune system even more. A study of university students found that those who had sex once or twice a week had higher levels of an immune protein called Immunoglobulin A (IgA) than those who had sex less often.

If you want to know more about this or any other health issue, it is very important to consult your family doctor (doctor) .

Immune system, staying healthy, reducing illness, exercise, nutrition, stress, good sleep