In addition to maintaining proper hygiene, a robust immune system is our body's final line of defense against harmful pathogens, helping us ward off infections and maintain optimal health.
While some factors that influence our immune system are outside our control, there are plenty of steps we can take to support and strengthen it.
1. Balanced and Nutrient Rich Diet
A balanced diet is crucial for a healthy immune system. Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins, minerals, and antioxidants that support immune function. Incorporate foods rich in vitamin C, vitamin D (fatty fish and fortified dairy products), and zinc (beans, nuts, and seeds) into your diet.
2. Stay Hydrated
Proper hydration is often overlooked but plays a significant role in maintaining a healthy immune system. Water helps transport nutrients to cells, flush out toxins, and ensure optimal body functions. Aim to drink at least 8 cups (64 ounces) of water daily, and adjust your intake based on factors like climate and physical activity.
3. Prioritise Regular Exercise
Regular physical activity not only benefits your overall health but also boosts your immune system. Exercise improves circulation, reduces stress, and promotes the production of antibodies and white blood cells that help fight off infections. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.
4. Get Sufficient Sleep
Sleep is essential for immune health and overall well-being. During sleep, our body repairs and rejuvenates itself. Lack of sleep can impair immune function and increase susceptibility to infections. Aim for 7-9 hours of quality sleep every night, establish a consistent sleep schedule, and create a sleep-friendly environment free from distractions.
5. Manage and Minimise Stress
Chronic stress can weaken the immune system, making us more susceptible to infections. Find healthy ways to manage stress, such as practicing relaxation techniques (e.g. deep breathing, meditation, or yoga), hobbies, connecting with loved ones, or seeking professional help if needed. Maintaining a positive mindset can also contribute to stress reduction.
6. Practice Good Hygiene
Good hygiene practices play a crucial role in preventing infections. Using antibacterial and antifungal products post intense training and coming in contact with microbes will help you stay infection-free. Additionally, keeping a well-ventilated and clean training environment and clean training gear and equipment help to reduce your risk of infection.