7 Lifestyle Habits That Support Your Immune System

We alone define our wellbeing. The way we choose to live is the way we choose our health to be.

There are of course many factors that are out of our control. Genetic factors, for example. Genes load the dice, but for common conditions they don’t settle the outcome: among people at high genetic risk of heart disease, a healthy lifestyle was linked to nearly 50 percent lower risk.

Whether they are going to manifest or not depends to a great extent on the way we live, what we do, what we eat, what air we breathe in. The greater our knowledge about a disease is, the better our chances are to prevent it.

It is the same with our immune system. The lifestyle we lead influences the function of the countless immune cells that guard our well-being.

Even simple changes matter and we are responsible to do our best in it.

1. Keep your room well ventilated

Don’t forget that just opening your window is the best way to enrich your home with fresh, clean air.

Especially in the colder months, most people tend to keep the windows closed to preserve energy. Ironically, it is in the colder months when viral and bacterial infections are ubiquitous.

Fresh air dilutes the viruses people in your home breathe out, so there are fewer of them in the air you share.

2. Don’t forget to move

Practice any kind of sport that suits you.

Humans are made to move around. For the most part of our existence on this planet, the supermarket never existed and we needed to forage for, grow and cook our food every day. This is a lot of movement in itself.

So instead of searching the internet for the latest gizmo to save you some effort, choose the stairs and not the elevator.

Because it is essential that we continue to be active as long as we can through our life. Age is not an excuse.

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Actually, why is movement so important to the proper function of our immune system?

• You are increasing your breathing capacity. Any kind of exercise deepens and intensifies your breathing. Over time, regular movement strengthens your heart and lungs, and active people tend to catch fewer colds and shake them off faster
• The exhalation process also becomes deeper. Slow, deep breathing also helps you calm down, and that matters, because long-term stress weakens your immune defenses.
• Sport stimulates the release of a hormone endorphin, which leads to a feeling of excitement and satisfaction. Practicing any kind of sport enhances your vitality and self-esteem. And there is healthy body needs a healthy psyche.
• It is proven that physical exercises improve your heart function and blood flow.

Don’t overdo it

There are different forms of movement is it gymnastics, just walking, doing some work in the garden or a more active form like running, cycling, swimming and so on. Just choose the type of movement your body likes and you feel comfortable doing it. Only this way it will bring you pleasure and won`t turn itself to be the next work you have to do. You have to ENJOY IT!

Remember, you should not exhaust yourself in order to stay healthy and improve the work of your immune system. Light but consistent exercise is better than none or sporadic. In one small trial, sedentary women who walked briskly for 45 minutes five days a week had colds that lasted about half as long as women who stayed inactive (3.6 days versus 7.0). In a study of 1,002 adults, people who did aerobic exercise five or more days a week spent 43 percent fewer days sick with colds than people who barely moved. So start walking or use your bike whenever it is possible.

3. Relax

You have to know how to relax. It is essential to know how to reduce the level of stress so that you can avoid its harmful effect on your body. Stress causes the release of some hormones such as cortisol and adrenaline in the blood flow. They suppress the immune response, making us more prone to different bacterial or viral infections.

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Find your way to relax and practice it! Is it practicing yoga, just reading a favorite book, or taking a shower, listening to music, aromatherapy and so on, do it!

Make your mind and body feel calm and relaxed.

Look for the bright side

Try to make your attitude toward life more positive.

The way we perceive our surroundings is very important. In two large US studies, the most optimistic people lived 11 to 15 percent longer than the least optimistic. That is a link, not proof.

Always expecting the worst or having gloomy thoughts is a type of stress for the organism as well. Stress that impairs your immune system. And the opposite, optimists tend to have a better immune response and more reliable defenses against pathogens.

4. Laugh as often as possible

Laughter has a positive influence on the body. When people laugh sincerely endorphins are released which causes energy rush. Our stress level is reduced and our mood is elevated.

In one small study of 33 women, a funny video lowered stress and raised the activity of natural killer cells, a type of white blood cell.

So, be proactive and seek those experiences that make you laugh. Your body will thank you.

5. Be social on your own terms

The need for social interaction is hardwired into our brain. As humans, we need the attention and support we receive from other people.

However, you need to find your social sweet spot. Ask yourself when and with who you feel energized and when people overwhelm you.

Seek those relationships and social interactions that make you truly happy. That makes you laugh. You know your body will thank you for it.

By having meaningful and fulfilling relationships you derive pleasure from them and not induce stress on your body and immune system.

6. Sleep enough

Sleep experts agree adults need at least 7 hours a night. When researchers gave 164 volunteers a cold virus, people who had slept 5 to 6 hours a night that week had about four times the odds of getting sick as people who slept more than 7.

By sleeping, we recharge our batteries and restart our system. Otherwise, we feel tired, sometimes even angry and stressed.

Stress suppresses our immune system. So no matter how much work you have left to do just Go to bed! Your body deserves it! Give it a new, fresh start!

7. Go get yourself a pet

If you already don’t have a pet, consider getting yourself one!

A lot of research shows that people who have pets tend to be healthier. Pets brighten their owners’ mood and reduce stress level. This only makes them priceless.

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Pets, dogs especially, can get you moving every day.

By having a dog, for example, ensures that you get your daily dose of exercise. Say that a dog needs to go for a walk for at least 15 minutes twice a day. This means that you are walking for 30 minutes, the recommended daily physical activity.

Pets can help you relax and replenish your defenses.

Petting an animal is known to have a calming effect on your body.

Dog owners do walk more than people without dogs, and a pet’s company can soften a stressful day. That’s a reason to enjoy the pet you have, not to adopt one for your immune system.

Pets are good friends too.

Pets are always there for you. They are always ready to provide the love you need.

Pets can be a constant source of joy if you really love them.

And who will not want their personal never-ending joy reservoir at home?

Go find your priceless joy source if it hasn’t found you yet!

Read next

• Natural ways to boost your immune system: the food side of the same question, in more detail.
• Subtle ways to include broccoli in your daily menu: for when you know you should eat it and keep not eating it.
• Sprouting at home: a jar of broccoli seed costs almost nothing and three-day-old sprouts carry 10 to 100 times more glucoraphanin, which your body turns into sulforaphane, than mature broccoli.