The immune system plays an important role in everyday life. Do you want to increase endurance? Check out the following tips.
The immune system functions to maintain health by fighting disease. Basically, this system will protect the body from bacterial and viral infections.
However, there are times when the immune system is weak and makes the body susceptible to disease. For that, you need to increase your body’s resistance again so that you can fight disease.
There are many ways to increase endurance. However, according to world experts, there are four best ways to improve immune system function.
1. Regular exercise
David Nieman, professor of public health and director of the Human Performance Lab at Appalachian State University, says exercise is an important factor for a good immune system.
“If you look at all the lifestyle factors that reduce the number of days you have flu, being active and fit is the most important,” said Nieman was quoted from Time.
Nieman spent years testing the effects of exercise on human health and immune function.
In one of their studies, Nieman and colleagues found that a 30-minute brisk walk increased the circulation of natural pathogen killer cells, white blood cells and other immune system fighters.
When these immune cells encounter disease-causing pathogens, they can kill them very effectively, Nieman said.
“But we found that, about three hours after exercise, these immune cells retreated back to where they came from,” he said.
That is, the increase in the immune system from exercise is short. That’s why the “regular” part of exercise is so important.
“Imagine, if you have a maid who comes in and cleans the house for 30 minutes every day, in the end your house will look much better,” Nieman said.
“I think the same thing happens with the immune system and cleansing pathogens from the body,” he added. Nieman said, 30 to 60 minutes of moderate exercise per day seemed to further optimize immune function.
Nieman refers to light exercise as brisk walking, cycling or running.
2. Do not exercise strenuously
Although Neiman’s research shows the importance of exercise, he has also found inverse results in high-intensity or vigorous exercise.
“When you go for too long on high-intensity exercise, the stress hormones go up and the immune system doesn’t respond well,” says Nieman.
It should be noted, exercise can only help prevent disease. When a person has a cold or flu, exercise has lost its function.
“Some people think that if they get sick they can sweat it out by exercising,” says Nieman. “But there is no data to prove that exercise can be used as therapy,” he added.
In fact, animal studies have shown vigorous exercise during a cold or flu can make things worse.
3. Sleep well
Apart from exercise, an important element for maintaining the immune system is a good night’s sleep.
“We’re looking at identical twins, where a person usually sleeps one hour less than the other,” said Dr. Nathaniel Watson, a University of Washington professor of neurology and sleep medicine.
“We found that in children who slept less, genetic pathways associated with the immune system were suppressed,” continued the study authors of the relationship between sleep and the immune system.
Dr Watson said the findings of his study are in line with the results of other studies that show people who are sleep deprived are more likely to get sick than people who are well rested.
However, how much sleep you need to keep your immune system functioning properly is difficult to measure. “There’s a lot of individual variability there, so it’s not a one-size-fits-all,” said Dr. Watson.
Even so, many people set the need for seven to 9 hours of sleep for a good sleep. “That’s not seven hours in bed, it’s seven hours of sleep,” he insisted.
4. Healthy diet
Finally, what needs to be considered to maintain the body’s immune system is a varied and healthy diet.
“What we eat is our body’s fuel, and without the proper fuel, our immune system doesn’t work,” said Dr. Jason Goldsmith, a postdoctoral researcher at the University of Pennsylvania’s Institute for Immunology.
Goldsmith has studied the effects of diet on the microbiome and immune health. He said most people today don’t have to worry about malnutrition.
But many people are deficient in certain vitamins and minerals. “In particular, vitamin B, vitamin C, zinc and vitamin D are important for proper immune function,” he said.
Goldsmith also emphasized that vegetables and fruit are the best foods to eat.