Written by Pat Lee.
Every day, people are exposed to a wide range of health risks, some of which are invisible to the naked eye. The past few years saw the need for the public to be aware of these risks, from bacteria to viruses. Even if the human body is equipped with an immune system that can hold off most pathogens, it’s still important to keep it in working condition and prepare it for new threats.
With the need to focus on holistic health, it’s crucial to think about how you can boost your immunity and deal with the latest health threats that come along. After all, as your first line of defense, you will want your immune system to be properly propped up and increase your chances of a full recovery. As 2024 nears its end, let’s take a look at some of the ways you can keep your immune system in good working order in preparation for the new year, but first, let’s look at a few key pointers.
Improving Immune Function: Why It Matters
Basic biology will tell us how the human body can fend off microscopic threats that come from within and outside. Aside from combatting invaders, an improved immune system can also lead to a wide range of long-term benefits.
1. Faster Healing
Improved immune function allows you to heal faster from wounds and other injuries. That’s because it enhances the production and performance of leukocytes or white blood cells which are crucial in repairing damaged cells. An immune system that’s barely optimal can lead to delays in the healing process. Even small cuts that could take minutes to close up may take longer to fully heal.
2. Infection Prevention
A healthy immune system not only allows for faster recovery times but also helps protect your body from life-threatening infections. When you get wounded, leukocytes work round the clock to kill off pathogens that enter through the opening. Viruses, on the other hand, are also not safe when they enter via droplets and direct contact with infected individuals. A good immune system can outright stop or delay the reproduction of these viruses, giving you enough time to seek proper treatment.
3. More Energy
Your body expends energy fighting off infections. It works harder when your immune system falls short of protecting your body from resisting pathogens. This often results in a higher likelihood of fatigue. Even if you’re not doing anything, you may still feel tired as your body struggles to protect itself every day.
4. Improved Aging
Not many know this but a healthy immune system can help you cope with the physical effects of aging. Cells deteriorate as the years progress and your body loses its natural protections, making you vulnerable even to the side effects of vaccination. By boosting immune function, you can delay the aging process and, in effect, slow down the deterioration of cells. This allows you to feel both body and mind younger even as you enter your senior years.
5. Enhanced Quality of Life
Overall, an efficient immune system helps you attain a better quality of life. You are less likely to get sick and more likely to recover from a major injury. It also enhances your body’s performance, allowing you to do more with fewer risks. This boosts your self-confidence and gives you a better outlook on life. With these benefits, you must invest in improving your immune function owing to the latest health threats.
Emerging Threats to the Immune System: What to Watch Out For
When we think about enhancing the immune system, we assume it involves protecting the body from germs, bacteria, and other pathogens. In recent years, the list of threats has increased as human lifestyles change. Some of these we are not aware of until now:
Isolation
The last pandemic upended public life, so much so that it has become acceptable for people to isolate themselves from the larger community. In what has been touted as the Great Resignation, there has been an uptick of employees shifting to remote work.
The convenience it brings also comes with risks as prolonged isolation and a lack of socialization opportunities are said to decrease a person’s immune function. This article from News-Medicxal.net found that loneliness can hamper the anti-inflammatory functions of glucocorticoids, a hormone that helps optimize the immune system.
Unhealthy Dieting Options
Alongside the popularity of remote work, there has been a major shift in the way people eat. While mandatory quarantines in the first few years of the 2020s saw a significant reduction in fast food consumption, unhealthy diets persist, with more than a third of American adults making unhealthy food choices.
Added to that are the social media dieting fads being introduced in platforms Tiktok where “influencers” post dangerous weight loss advice and binge eating content. Either way, such content may influence others to take on food-eating challenges at the expense of their immune systems.
Stress and Anxiety
The American Psychological Association reports that stress can lead to chronic illnesses, although not in a direct manner. That’s because when individuals feel stressed, they often seek out unhealthy methods to cope with the demands of their professional and personal lives. The choice of drinking hard liquor, smoking a pack of cigarettes, and binge eating may provide temporary comfort but these actions can contribute to a decrease in the body’s immune functions.
When a person is stressed, their body tends to produce more cortisol to combat inflammation. Overexposure to stressful situations does the opposite by forcing the body to produce more than the average amount of cortisol which only worsens inflammation.
Lack of Sleep
Stress and insomnia go hand in hand but it’s important to point out the fact that people today sleep less and feel happier if they’ve gotten a good night’s rest. The body undergoes a process of rejuvenation when it’s given ample time for sleep. Lacking the recommended number of hours for optimal sleep each night can diminish the immune system’s responsiveness to threats.
Lack of sleep only causes the immune system to become overactive, resulting in a higher risk of inflammation. These changes in lifestyles have significant implications to overall well-being. Making a change for the better before 2024 ends is crucial as you face the challenges 2025 may bring.
New Year’s Resolution for 2025: Boost Your Immune Function
Thinking about boosting your immune system should always be a priority, especially if you’re middle-aged and already immunocompromised. It all boils down to the choices you will be making as another year approaches. For that, here are a few things to keep in mind:
1. Choose the right diet
It’s easy to get swayed by fad diets, but without proper guidance from a personal trainer, you may be contributing to your immune system’s failure. Whatever diet plan you choose, opt for one that strengthens your body’s natural defenses. Go for meals rich in nutrients such as Vitamin C, which can help fast-track your recovery from flesh wounds and provide your body with additional layers of protection from pathogens. Another important antioxidant you shouldn’t overlook is Vitamin E. Beyond maintaining your skin, this nutrient stimulates the production of T-cells which play frontline roles in fighting infection.
A diet that focuses on boosting immune function should include the right amount of iron sources. According to researchers from the University of Florida, the mineral is found to regulate immune cells or ILC3s in the intestinal tract. Individuals suffering from anemia have bodies that respond poorly to infection, so it’s advised to include iron-rich foods in a meal plan.
The good news is that food options that benefit the immune system are broad so long as consumption is regulated. To make the most of your diet in 2025, include ample servings of leafy vegetables and citrus fruits. You can also look towards other sources such as Irish sea moss. If you’re unsure where to find it, sea moss can be taken as supplements alongside your current diet regimen.
2. Deal with stress and optimal sleep
Since exposure to stress diminishes your immune function and certain coping mechanisms will only worsen that, opt for other ways you can keep stress levels low. It’s only a matter of making the right choices at work that will improve your well-being. Getting ample rest and making the most of your vacation days are key to that but you still need to eat right and abandon bad habits like smoking and drinking that will only harm healthy cells.
If you have to, consider taking up meditation. You may be skeptical about its intended spiritual effects but meditation trains your mind to handle stressful situations and gain better clarity when you work under pressure. Aside from that, the peace you gain through a moment of meditation helps curb fatigue, which puts a lesser strain on your immune system.
You won’t manage stress properly when you lack ample sleep. If you’re having trouble sleeping or suffering from decreased sleep quality, consider coming up with a late-night routine that tells your body to slow down and rest. It’s also important that you avoid working late. Never compromise ample sleep just to get ahead at work.
3. Stay active, physically and mentally
Your immune system can’t do without ample exercise. No matter how busy you are, it pays to commit to a consistent exercise regimen aimed at strengthening your frontline defenses. There’s no perfect workout to follow along these lines. Brisk walking, for instance, is already enough to stimulate your cells. Instead of driving to work or taking public transport, make a habit out of walking to your destination.
For a more intensive workout, consider adding strength and endurance training to your weekly regimen. Unless you’ve already signed up for a gym membership, you can always make do with simple lifting exercises at home. When it comes to endurance training, run laps around a track oval or on a treadmill. Spending at least 30 minutes running can help in the production of defensive cells.
If you think an intense workout routine is not ideal for you, you can always go for aerobic exercises and pilates as a way to condition your body during the first quarter of 2025. Stay consistent so your body is prepared to take on more complex workout plans in the latter half of the year.
Endnote
Your immune system is a machine that can only function well when it’s properly maintained. It matters to stay away from destructive trends and habits if you want to enter 2025 fully protected from whatever comes your way.
Author’s Biography
Pat Lee was born in January 1992. Today, she is a digital marketer who has several years of experience in working with non-profit organizations. She has extensive knowledge in the fields of Education, Computer Science, and Psychology. When she isn’t helping build brands, she practices Muay Thai and run marathons.
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