Top ways to boost your immune system during cold and flu season
The human body’s surveillance system is our immune system, which protects us from various microbial, bacterial, and viral attacks that can easily affect our body and make us sick. The human immune system is very complex in the body and is a combination of various organs and cells. Human immune systems can be affected by insufficient sleep, unhealthy food, chronic stress and chronic illness. Immune cells are found in various parts of the body, i.e., the respiratory tract, blood, skin, and eyes. In addition, to avoid getting sick during this flu season, boost your immunity. Each year, many people get sick in this cold and flu season, and older people get seriously ill due to the flu virus. Older people’s immunity is not strong enough to prevent the flu virus. According to the CDC, in America, 65%–70% of senior citizens get hospitalized because of this flu virus. So, it is very important to protect your older ones and also children who are vulnerable to the flu virus.
Kanury Rao, a top-renowned immunologist in India, has pointed out a few ways to stay healthy in this cold and flu season. His contribution to immunology is acknowledged by various organizations and he has been honoured with the Shanti Swarup Bhatnagar Award. His efforts, knowledge, and findings made him a famous and prestigious scientist. He once served as a head scientist in the Drug Discovery Research Centre at the Translational Health Science and Technology Institute, Faridabad. Here we are discussing a few tips to boost your immunity in the cold and flu seasons.
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What causes you to fall ill during the cold and winter months?
We have covered our ears and nose during the cold and flu season, though people are getting sick. But cold weather is not responsible for this. A virus named the Influenza virus gets people sick because it is a highly contagious virus and the Influenza virus peaks in winter. This virus spreads through the air and surfaces, causing coughing and sneezing. The symptoms are fever, chills, body aches, muscle pain, and headaches. A study was conducted on the flu virus and it shows that the virus multiplied in the winter season and spread infections very fast. If anyone is in a low ventilation area, then the chances of getting the flu are higher than in the proper ventilation room and humid conditions. Because the influenza virus is inactive in humid weather, this virus enters the human body through the nose and makes people sick.
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Eat a well-balanced diet:
Your food should be rich in protein, and vitamins, and include fruits, nuts, and vegetables that boost your immunity. Our immune system’s major portion occurs in the digestive tract, which is why healthy food is essential for this tract’s functions. Also, you should avoid unhealthy and processed foods because they cause inflammation in the body. Your food should be balanced with vitamins B3, A, B6, and B12 and minerals like calcium, zinc, and copper, which can boost your immunity. You can choose raw milk, butter, meat, vegetables, and eggs for their vitamin and mineral content for your body. Omega 3 fats and saturated fats also help to increase immunity.
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Stay hydrated and drinks water as much as you can:
Drinking plenty of water helps thin your mucus and flush out toxic elements and organisms from your body. If your mucus is thin, then it will be easier to remove mucus from internal organs. When you are coughing or sneezing, your thin mucus can be easily expell from your body.
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Flu vaccine:
This virus can make you sick even if you are fit and healthy. So, it’s important to get a flu vaccination every year and boost your immunity to prevent this flu virus and stop its spread power. According to a study, if we vaccinated enough people to achieve herd immunity, then we could protect unvaccinated people such as the elderly and infant babies. Also, consult with your doctor before taking the vaccine for immunocompromised people.
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Hand washing:
Cleaning and washing your hands can help keep the flu virus away. You should wash your hands, fingernails, and back portion of your hands. Because viruses can survive a few times outside of the body, that’s why it’s important to wash your hands properly because you can easily get sick from touching a metal surface or shaking hands with an infected person. At least you should wash your hands for 20 seconds with soap and hot water before eating your food. And lastly, dry your hands after washing.
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Adequate sleep:
Inadequate sleep can hamper your immune system and affect your body. But your body releases cytokines when you are sleeping. Cytokines have the essential task of fighting against viral infection. That’s why a night of good sleep is needed for a healthy life. And lastly, lack of sleep can also cause sleep apnoea disease.
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Regular exercise:
Regular exercise helps you keep your immune system and mental health in check. If you exercise regularly, your blood flow will increase, and blood cells can easily circulate throughout the body. Also, your immune system has white blood cell which is an integral part. They help you fight against the viral, microbial, and fungal elements in your body. You can easily say that white blood cells are your first line of defence.
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Manage your stress level:
According to kanury rao You should control your stressful lifestyle because it weakens your immunity. And then you can easily get sick. If you are feeling stressed or anxious, then you can consult with a psychiatrist, and they will prescribe you medicine and exercise to relieve stress. Your state of mind plays a major role in your health. So, control your stress and anxiety for better health.
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Avoid junk food, stimulants and alcohol:
You can avoid energy drinks, some stimulant drinks, and sodas. Also, avoid smoking and alcohol for your better health and immune system. Smoking has the significant side effect of lowering our antibodies, which are produced by our bodies to fight viruses. Drinking alcohol can cause dehydration in the body, which creates a good environment for viruses.
All these steps are very important to staying healthy in the winter season. Because the winter season sees the highest number of flu virus illnesses. But if you have any symptoms, please visit your nearest doctor for better consultation.
