What is Immune Fitness and What We Can Do to Increase It

Paula Gallagher on
Help keep your immune system fit with good exercise, healthy diet, quality sleep and stress reduction techniques.

Did you know that you need to keep your immune system in shape? Healthy aging and keeping your immune system in shape is becoming known as immune fitness. Immune systems become less efficient and less resilient as we age, lowering immune fitness... so when a pathogen enters the body, we may be less capable of fighting it.

The immune system is a complex network of cells and proteins that work together to defend the body against infections and diseases. To improve your immune system, here are some general strategies you can follow.

Ways to Increase Immune Fitness

Regular Exercise

Just like keeping your body in shape, exercise is also one of the most important aspects of keeping your immune system in shape, too. Regular exercise reduces inflammatory cytokines and oxidative stress and boosts immune cell resting function so regular physical activity can boost the immune system. Studies show that exercise has a dramatic influence on the immune system and aids older persons, those with cancer, obesity, inflammatory illness, diabetes, and persistent viral infections (e.g., HIV). Healthy adults with appropriate physical activity levels maintain optimum immune function and avoid immunological declines with age and obesity. Avoiding sedentary behavior and engaging in regular exercise may help preserve immunological health in most people.

Diet

A balanced and nutritious diet is essential for a healthy immune system. Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Vitamins and minerals like vitamin C, vitamin D, zinc, and antioxidants play important roles in immune function.

Adequate Sleep

Getting enough quality sleep is crucial for immune health. During deep sleep, the body produces and releases cytokines, which are proteins that help regulate the immune system.

Stress Management

Chronic stress can weaken the immune system. Practice stress-reduction techniques such as meditation, yoga, deep breathing, or mindfulness to help manage stress.

Hydration

Staying well-hydrated is important for overall health, including immune function. Water helps transport nutrients and remove waste products from the body.

Hygiene

Good hygiene practices, such as regular handwashing, can help prevent infections and support the immune system.

Vaccination

Vaccination is a crucial way to enhance immune protection against specific diseases. Vaccines don’t necessarily prevent disease, but they can help your immune system fight infections faster and more effectively. When you get a vaccine, it sparks your immune response, helping your body fight off and remember the germ so it can attack it if the germ ever invades again. If you have questions regarding vaccines and which ones you should take or not take, please consult with your primary care practitioner.

Avoid Smoking and Excessive Alcohol

Smoking and excessive alcohol consumption can weaken the immune system. If you smoke, consider quitting, and limit alcohol intake.

Supplements

There are many supplements that can help boost your immune system These work best when used as an adjunct to all of the above suggestions.

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