Your immune system generally does an amazing job at defending you from all kinds of diseases. However, it may not be able to keep out all the germs, and falling sick is sometimes, unfortunately, unavoidable. Factors that lower your immunity barrier include things like lack of exercise, physical and mental stress, as well as poor diet and hygiene habits.
And with the Covid-19 outbreak, it’s more vital than ever to avoid falling sick at all. Here are 10 ways to keep your immune system in check so you don’t have to worry about falling ill.
Though it seems so simple, washing your hands properly is actually as effective as giving yourself a mini vaccine. It’s one of the best ways to rid dirt and germs to prevent the spread of infectious diseases. If that isn’t enough to convince you, consider this: participants in a study published by the International Journal of Environmental Research and Public Health found bacteria of faecal origin in 44 per cent of samples where participants didn’t wash their hands. Gross.
How long should you wash your hands for? Experts say 20 seconds long, or about the time it takes to sing “Happy Birthday” twice! And make sure to get into the grooves between your fingers and around the wrists too.
Chronic stress suppresses your immune system, making you more susceptible to colds and flus. Find a healthy outlet to release tension. It could be hanging out with your loved ones, doing a sport you enjoy, or even learning something new.
You knew this was coming. According to a study published in the Pflugers Archiv – European Journal of Physiology, sleep – or a lack of it – influences and affects your immune system in a big way. Sleep deprivation compromises your body’s immune function, and causes stress and inflammation levels to spike. Try to get at least seven hours of sleep each night – your body will thank you for it!
Health-wise, it pays to be a social butterfly. Researchers at the Carnegie Mellon University found that a lack of social support actually ups one’s risk of depression. The feelings of loneliness also weaken immunity. Think about it – having no one to turn to if you’ve had a bad day just fuels psychological and emotional stress. In the long run, that’s a sure recipe for poor health.
Diet definitely plays a big role in determining how well your body functions. Beyond filling your plate with superfoods rich in antioxidants (think colourful fresh fruits and vegetables), it’s also a good idea to load up on probiotics (try these!). These ‘good bacteria’ help to keep your gut strong and healthy to fend off infections.
Every bit of exercise counts. Make it a point to move more, even if you’re just taking a walk or climbing the stairs more. Keeping active staves off a list of conditions and illnesses, and is thought to boost the circulation of antibodies to fight off germs and diseases.
Consider heading to one of these scenic trails in Singapore for some fresh air!
Go ahead and LOL (laugh out loud) – it’s good for you! Laughing helps to ease stress and relieve tension, and also boosts a type of white blood cell in your body that combats infections.
Exessive consumption of alcohol may impair the immunity system and increase your body’s vulnerability to infections. So if you want to drink, do so moderately.
Being under the sun triggers the skin’s production of vitamin D which helps to increase your immunity system. Studies show that we’re not getting enough of Vitamin D, especially those who work indoors all the time.
Smoking increases the risk of getting cancer, bronchitis and pneumonia so be sure to cut down on it so your body is able to function better.
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Text: Dawn Chen/Shape, Additional text: Atika Lim & Elizabeth Liew