5 Ways to Improve a Weak Immune System. The majority of us are aware that our well-being is exceedingly valuable, particularly in times like these. There are methods that can expedite recovery from an illness, but the paramount approach to combatting sickness is prevention. Amidst the Covid-19 pandemic, many individuals are taking extra precautions to maintain good health. Consistently and thoroughly washing hands, as well as practising social distancing or self-isolation, are vital in thwarting the spread of the virus.
However, it is also crucial to possess a robust immune system capable of combating the germs encountered, which include not only the coronavirus but also common cold and flu viruses. If you frequently fall ill, experience fatigue, or exhibit unexplained persistent symptoms, it signifies a potential weakening of your immune system. Typically, these warning signs offer an opportunity to implement changes and enhance immunity before falling ill. In this newsletter, we will explore five indicators that your immune system may be under strain, along with five strategies to mitigate this risk in the future.
THE 5 WARNING SIGNS OF IMMUNE SYSTEM STRESS – weak immune system symptoms
1. Your Stress Level is Sky-High
Getting sick after a significant work project, the completion of a school term, or a challenging emotional situation at home is not a random occurrence. It is a well-established fact that prolonged stress negatively impacts the effectiveness of your immune system. Stress reduces the quantity of lymphocytes, which are white blood cells responsible for defending your body against infections. The lower your lymphocyte levels, the higher your vulnerability to viruses such as the common cold.
2. You are sick more often
Experiencing two to three colds a year is normal, with recovery typically in 7 to 10 days, as the immune system builds antibodies against germs. However, frequent colds or a persistent cold may suggest a struggling immune system. Indicators of this include more than four ear infections annually, developing pneumonia twice in one year, suffering from chronic sinusitis or over three episodes of bacterial sinusitis a year, and needing more than two courses of antibiotics annually.
3. You Have Stomach Troubles
If you frequently experience diarrhoea, bloating, or difficulty with bowel movements, this could indicate a weakened immune system. Studies indicate that approximately 70-80% of your immune system is situated in your digestive tract. Although gut health has become a popular term, it may be worth prioritizing if your immune system is compromised. The beneficial bacteria and microorganisms residing in your gut play a crucial role in combating infections and supporting your immune system. Insufficient levels of these beneficial gut bacteria can leave you vulnerable to viruses, chronic inflammation, and even autoimmune diseases.
4. Your Wounds Heal Slower
When you experience a burn, cut, or scrape, your skin activates its damage control mechanism. It initiates protective measures by directing blood rich in nutrients towards the injury to facilitate the regeneration of new skin. However, the effectiveness of this healing process relies on the presence of robust immune cells. If your immune system is not performing optimally, your skin’s ability to regenerate may be compromised, resulting in prolonged wound healing.
5. You are Tired All the Time
If you’re experiencing fatigue despite getting sufficient sleep, it may be worth considering whether your immune system is attempting to communicate a message to you. Burning the candle at both ends is known to result in a sluggish feeling, but in this case, other factors may be at play.
WHAT IS A ‘STRONG’ IMMUNE SYSTEM?
When your immune system is weak, your energy levels suffer as well. Your body often prioritizes conserving energy to support an overwhelmed or compromised immune system that is fighting off germs, rather than providing the necessary energy for your body and mind to start the day energetically. If you recognize the warning signs mentioned above, it is crucial to give your immune system extra attention. By implementing a few lifestyle changes and adopting new habits, you can naturally maintain a strong and healthy immune system.
Your immune system operates as a complex system whose primary function is to shield your body from attacking bacteria or viruses. It acts as a gatekeeper, determining what enters and leaves your body. When it functions robustly, viruses and toxins face a significant battle to breach its defences. However, if it becomes weakened, it becomes easier for germs to penetrate this defence. The good news is that there are numerous measures you can take to keep your immune system fortified and in good health.
5 METHODS TO BOOST YOUR IMMUNE SYSTEM. 5 Ways to Improve a Weak Immune System.
1. Exercise more often
Exercise offers a multitude of advantages, such as shielding against arthritis, diabetes, and heart ailments. Additionally, exercise has been proven to enhance various aspects of the immune system. It also elevates sleep quality and boosts immune function. Take a stroll (even if it’s within your house or garden presently), explore enjoyable online workouts, enrol in a course or class, and establish a regular routine.
2. Spend more time in the Sun
Get some sunlight a few times weekly for a moderate amount of time. Sun rays provide vitamin D, which is essential for boosting your immune system. If going outside is not possible, think about taking a vitamin D supplement instead. Everyone benefits from breathing in fresh air.
3. Practice mindfulness
Minimize stress by incorporating meditation into your routine. Avoid the negative consequences of worrying. Achieve a relaxed state and rejuvenate your body through peaceful moments. Utilize meditation apps or yoga programs to facilitate relaxation. Regular massages can also reduce stress by triggering the release of endorphins, your happy hormones. Although visiting a massage therapist may not be possible at the moment, reach out to them for self-massage techniques. Be cautious of falling into a harmful cycle of stress, depression, poor physical health, low energy levels, lack of sleep, decreased exercise, and unhealthy eating habits.
These factors contribute to the perpetuation of stress, depression, anxiety, feeling unwell, and even susceptibility to illnesses. Mental health significantly affects your overall well-being and immune system. Discovering coping mechanisms such as confiding in a friend or seeking therapy can support a healthy immune system.
4. Look after your Gut
Consuming foods rich in beneficial bacteria, such as live yoghurt, can contribute to positive effects on one’s health. Probiotics aid in maintaining a well-functioning and balanced digestive system. Essentially, adhering to a well-rounded diet, with everything in moderation, is advantageous. Prioritizing an abundance of fresh, natural produce, including fruits and vegetables, while minimizing the intake of processed and unhealthy foods, supports the promotion of a healthy gut.
5. Get Enough Sleep
Getting a restful night’s sleep is a straightforward matter. Allow your body to rest and recover by aiming for 7-9 hours of quality sleep each night. Minimize distractions, go to bed when you feel tired, and avoid consuming sugary foods late in the day. Limit excessive TV watching and screen time before bed. Establish a simple routine that includes at least 10 minutes of device-free time before sleep, along with a relaxing hot shower and possibly a quiet meditation. Cultivating small, daily habits can have long-lasting effects on your health.
Replace unhealthy habits with beneficial ones to maintain a strong immune system. Incorporate these easy daily habits: wash your hands regularly, embrace laughter, singing, or dancing (without worrying about anyone watching), increase your intake of fruits and vegetables, stay hydrated by drinking plenty of water, monitor your blood pressure, and consider taking a multivitamin. Use these tips to identify signs of a weakened or compromised immune system and make small adjustments to your daily life or routine to ensure a robust immunity, giving you the best possible chance of fighting off illnesses.
MASSAGE TO BOOST IMMUNITY – Improve a Weak Immune System
Excessive stress triggers the release of fight-or-flight hormones like adrenaline and cortisol in your body. These hormones, in excess, weaken the immune system and make it harder for the body to recover. Clinical studies indicate that regular massages not only relieve stress but also naturally enhance the immune system’s ability to destroy harmful cells and reduce the number of T-cells.
This overall improves the body’s immune functioning. Massages have been proven to increase the number of lymphocytes, which are white blood cells that defend the body against disease and infection. So, while indulging in a massage may seem like a treat, it is actually a powerful tool for improving your health and well-being. To learn more about the benefits of adding massage therapy to your health and wellness routine, get in touch with your local massage therapist.
5 Ways to Improve a Weak Immune System.
