by T.Yeap

Created on: September 12, 2009   Last Updated: September 13, 2009

Immune system are consist of cells, tissues, proteins and organ that protect us from foreign objects (bacteria, parasites, fungi and virus) that may harm our body system. Therefore, it is important to know that immune system act as a defend mechanism for us and it is our responsibility to maintain a healthy immune system before we catch a disease or illness. Here's how:

OPTIMUM SLEEP

Sleep is essential for a good health. Research have shown that even losing couple hours of sleep a night may trigger the increase inflammatory process in our body that starts attacking the healthy cells. The same research also suggests that a good night sleep will help reducing the risk of heart disease and rheumatoid arthritis. According to the National Sleep Foundation (NSF), millions of Americans, 60% of adults have some sort of sleeping problem. The consequences of sleep deprivation can also lead to different types of psychological disorder. The amount of sleep each individual needs varies but it is recommended to have at least eight hours of sleep every night to promote good health.

EATING RIGHT

Good nutrition is the main key to good health and healthy immune system. Nutrients deficiencies can alter our immune response. Making sure that we are eating healthy with plenty of foods that contains high nutritious value and packed with antioxidants will be the first step we can do to alter our regular eating habits. Antioxidants are mainly vitamins, minerals and plant sterols that assist in fighting free radicals that we are exposed daily, such as pollution. Vitamin C and Vitamin A are important in cell regenerations which will help to keep our cells healthy during frequent regeneration. Zinc also plays an important role in immune system through protein synthesis. Therefore, stock up your kitchen with fresh fruits and vegetables, drink plenty of water; reduce the consumption of processed foods that are less nutritious. If you think you can't get adequate vitamins and minerals through foods, you can take one multivitamin with minerals daily.

EXERCISE REGULARLY

Experimental studies have shown that a regular exercise program can strengthen many defenses of the immune system, including the antibody response and the natural killer (T cell) response. Luckily, you don't have to be in a strenuous exercise to obtain that benefit. Just twenty or thirty minutes of brisk walking or leisure walk already enough to help maintaining healthy immune response.


HEALTHY MINDS

Stress, depression and panic attacks are harmful to our body and immune system is one of them. Achieving balance in our mind and body can reduce the stress level and decreasing the stressor that suppress our immune response. There's different ways you can reduce your stress level and exercise is a perfect example. Exercise produces endorphin, a natural chemical produced during exercise that makes us feel good and content.


It is not rocket science to maintain a healthy immune system. Just make sure you sleep well, eat right, exercise regularly, which will help you achieve that easily.

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