Health and Wellness Blog

A healthy immune system can defend us against disease-causing microorganisms, and most of the time it does a great job. That is why most of us are healthy. However, sometimes it fails us. Have you ever wondered why? And do you know why some people rarely get sick?

You guessed it right…it has to do with our immunity. True, some people are born with a stronger immune system, and tend to be healthier. For the rest of us, there are things that we can do to strengthen our immune system.

The three areas that are most important in protecting and improving the immune system are:

• Diet and nutrition: make sure that your diet has enough antioxidants (which remove harmful oxidants from your bloodstream), nutrients and micronutrients. Eating less saturated fat and animal protein (especially red meat) and more fresh fruits, vegetables and whole grains also help your immunity
• Exercise: physical activities can increase your immunity to certain diseases, moderate exercise is good enough: e.g. bicycling with the children a few times a week, daily 20-30 minute walk, going to the gym every other day, playing golf regularly. But be careful – don't overdo it. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones
• Stress reduction: mood disorders such as depression, anxiety and panic can weaken your immune system. You can'try yoga, taichi, biofeedback, professional counselling, or just regular exercise to reduce your stress and achieve spiritual harmony

Other things you can do to boost your immune system are…

• Don’t smoke
• Maintain a healthy weight
• Control your blood pressure
• If you drink alcohol, drink only in moderation
• Get adequate sleep
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly
• Get regular medical screening tests for people in your age group and risk category

All in all, living a healthy and active lifestyle can boost your immune system – it is that simple. But it takes willpower and self-discipline to achieve it.

Interested in this topic? Check out some books on this subject from the Toronto Public Library by following the links below:

Free internet resources:

• Harvard Health Publications: How to boost your immune system
• MedlinePlus: Excercise and immunity, Immune system and disorders, Immune response,
• The Nemours Foundation: Immune System
• WebMD: 10 Immune System Busters and Boosters