Immune system is the first line of defense to your body which is responsible for protecting body against foreign material like bacteria and virus. Immune system is the network of different cells, tissues, and organs in the body which fend off many illnesses including flu.

How your immune system does prevent flu?

Immune system works by blocking foreign materials from getting into body. It searches for these foreign proteins and destroys them in an effective way so that they won’t harm your body.

The innate immunity works with the antibodies which binds to antigens such as foreign materials, bacteria, or viruses and destroys them. It not only fights against illnesses such as cold, flu but it also helps against chronic illnesses such as cancer or heart disease.

Another immune response is cell-mediated immunity which works with the immune cells rather than antibodies. The helper cells and killer cells are special immune cells which creates the memory of past defenses against disease.

When same pathogen attacks again, our body calls for the past mechanism to destroy this pathogen even before disease is developed. All vaccines including measles, chicken pox, or hepatitis work with the same mechanism.

All the above is possible only when you have strong immune system. The main hurdles of the strong immune system are poor diet, lack of sleep, sedentary lifestyle, and too much mental stress. If your life is full of such immune busters then you will have hard time fighting against illnesses.

Important ways to strengthen your immune system:

  • Antioxidants play important role in fighting against free radicals which damages our body cells. A diet rich in vitamins and minerals which are full of antioxidants is a first step in building strong immune system and stay healthy. Vitamin C, E, beta-carotene and mineral zinc are the best examples of antioxidants.
  • The red, green, orange, and yellow colored fruits and vegetables are the main sources of antioxidants. So, you should include citrus fruits, kiwi fruit, berries, red grapes, apples, kale, green onions, spinach, broccoli, sweet potatoes, and carrots in your diet for strong immune system.

    Few other immune boosting foods are garlic, chicken soup, and some varieties of mushrooms.

  • Exercise activates many hormones and body fluids in the body which improves immune function. Endorphins are feel-good hormone which improves the sense of well-being, and aids in sleep problems and thus has positive immune system effects. Physical activity increases the production of leukocytes which are immune cells responsible for fighting infection. Daily physical activity for 15-20 minutes is more than enough for strong immune system.
  • Getting enough sleep is essential for a good health. When our body is tired or fatigued, it is more vulnerable to illnesses. Though the exact mechanism is not clear, it is assumed that body produces more antibodies during sleep which helps in immune function. Opt for 7-9 hours of sleep daily to get health benefits.
  • Stress may suppress the immune functioning, so try to manage your stress. Relaxation techniques such as meditation or yoga will help you reduce stress and overcome stress problem. Well, laughter is also a best medicine for a healthy and disease free life.
  • Some herbs also help strengthen your immune system naturally. Echinacea, Gingko biloba, and Ginseng are the important ones to mention.
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    So, help yourself in keeping away infections such as flu by building a strong immune system.