The immune system plays one of the most vital roles in keeping your body healthy. It is made up of organs, cells and proteins and protects the body from harmful substances, germs and cell changes that make you sick.Â
The immune system has two subsystems: the innate system and the adaptive system. The innate system uses cells that already exist in the body to protect against harmful substances or germs. The adaptive system creates antibodies and uses them to protect against germs the body has previously encountered. Health care providers at the University of Maryland Medical System (UMMS) can help you maintain a strong immune system to protect yourself from illness.
When the immune system is working properly, it’s easy to forget it exists. Yet, when the immune system is weak or unable to fight certain germs, a person becomes ill. Maintaining a healthy immune system is important for staying healthy throughout your life. Protect your immune system using these seven simple tips.
1. Eat a Healthy Diet
One of the most essential vitamins for boosting your immune system is Vitamin D, absorbed through the skin through the sun or ingested through fortified foods such as milk or orange juice. If you’re unable to get enough Vitamin D through these methods, speak with a health care provider to learn whether a Vitamin D supplement is a good option.
2. Exercise Regularly
Regular exercise helps maintain your cardiovascular health and keep muscles and bones strong. Physical activity also helps flush bacteria out of the lungs and helps antibodies recognize dangerous germs sooner. Exercise also helps to maintain a healthy body weight to prevent obesity and its related health complications. Physical activity may help prevent stress, which can interfere with your body’s ability to regulate inflammation.
Exercise doesn’t need to be vigorous. Experts agree moderate activity is just as effective if done consistently. A daily 20-minute walk, playing golf or a bike ride are all good options.
3. Get a Good Night’s Rest
The Centers for Disease Control and Prevention (CDC) reports that just one night of bad sleep every week is enough to decrease immune system function to 72 percent. Poor sleep hygiene prevents cells in the immune system from fighting diseases as effectively. Get at least eight hours of sleep a night to allow your body to heal and protect cell growth.
4. Wash Your Hands
Regular and proper hand washing protects against disease and prevents the spread of germs. It’s important to wash your hands after shaking hands, sneezing, coughing, using the bathroom or touching a heavily used surface.
Remember to wash your hands with soap and water, rubbing your hands together for 20 seconds, about as long as one verse of “Happy Birthday.”
5. Get Vaccinated Against Disease
The reason vaccinations are so effective at protecting us from disease is because of the adaptive immune system. The immune system recognizes a germ that has previously caused illness and increases the production of white blood cells and antibodies to fight it. Vaccines introduce a small amount of a particular microbe into your body, allowing the immune system to “remember” should you encounter the same germs later. Vaccines for the flu, measles, mumps and rubella (MMR) are regularly used to fight these infections. The COVID-19 vaccine works the same way by protecting you from becoming sick with the coronavirus.
6. Limit the Use of Alcohol and Tobacco
The use of tobacco products, particularly cigarettes, harms nearly every organ in the human body. The CDC estimates at least 16 million people in the United States live with a disease caused by smoking. Alcohol causes similar health problems when consumed in large amounts. Both substances weaken the immune system and increase the risk of developing heart disease, respiratory illness and stroke.
7. Maintain a Healthy Weight
Being overweight affects how your body functions. The CDC defines obesity as having a body mass index, or BMI, of 30 or more in adults. Obesity is linked to a weakened immune system and a multitude of health conditions such as heart disease, stroke and reduced vaccine effectiveness. Obesity also impairs sleep and puts you at risk of sleep apnea, a condition that narrows the upper airway and restricts breathing during sleep.
Maintain a healthy body weight through a healthy diet, staying physically active and practicing good sleep hygiene.
Learn more about boosting your immune system with vitamins and supplements.
