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Health 4 June 2021
By: Natasha Tanga

5 Lifestyle Changes You Can Do to Improve Immunity


As a complex yet perfectly build system, the body has its own mechanism in protecting oneself from ilnesses caused by external causes, such as bacteria and viruses. This mechanism is called the immune system, and consists of cells and protein that detect and remove infections in the body. How well your immune response to these occurences, however, depends on your lifestyle in general. Therefore, on this week's journal, we will be explaining a number of habits that may help you improve your immunity and protect you from potential illnesses. Read on!

1. Cut smoking and alcohol

Smoking is a generally unhealthy habit, and research has found that it may contribute to lower immunity. Not only that cigarette vapor harmful for lung health by triggering inflammation, nicotine found in traditional or electronic cigarettes may increase cortisol levels. reduce formation of certain antibody, as well as hindering the body's ability to fight certain pathogens.

Consuming alcoholic beverages is another habit that needs to be kept to a minimum. Casual consumption of alcohol, even a single episode of it may suppress immunity for up to 24 hours, making you more vulnerable to infections from bacteria and viruses. Even though light drinkers are less likely to encounter negative effects of lowered immunity compared to heavy drinkers, it's best to abstain from alcohol completely in order to obtain strong immunity.

2. Get enough sleep

Sleep is a necessity, and when done right can be beneficial in supporting your overall health. For example, getting enough sleep is essential for improving your immunity. Research have shown that a good night's sleep may help in improving the efficiency of T helper cells, which are important elements in fighting foreign invading bacteria and viruses. During sleep, the body produces more cytokines, which is important for the body to fight diseases. Therefore, sleeping problems like insomnia or a disrupted circadian rhythm may lead to lesser cytokines being released, resulting in lowered immune response.

3. Reduce sugar intake

Aside from processing all the foods you consume, the digestion system also plays an important role in regulating immunity. Your diet can impact how your immune system performs. For example, consuming too much sugar may supress immunity, as it elevates your blood sugar levels and in result affecting the way your white blood cells attack bacteria. Excess sugar consumption also means excess caloric intake to the body. Combining those with sedentary lifestyle may amplify the effect, as these habits may cause obesity and make you more prone to inflammation.

Of course, not all sugars are created equal. Consuming natural sugars, like the ones found in fruits, are much more beneficial to the body as it is also loaded with other important nutrients, like fiber and various minerals. Whereas processed sugar consumption should be reduced, as they aren't necessarily nutritious and have unpleasant effect to the body as a whole.

4. Maintain an active lifestyle

While a lot of our activities nowadays are shifted to the comfort of our own home, keeping yourself physically moving is a habit not to be forgotten. Some studies have shown that being sedentary and avoiding exercise may reduce the body's ability to defend illnesses. Long periods of inactivity may lead to lowered immunity, potentially developing inflammation inside the body, as well as causing chronic diseases.

Set aside some time every day to exercise, at least 30 minutes daily. It can be any physical activity of your choice, such as cycling, jogging, playing tennis, or simply doing weight exercises at home. However, make sure to always strike that balance while doing physical exercise, as too much of it may do a reverse effect for your health. While regular and moderate physical exercise may aid immunity, overexercising or doing strenuous workout can take a toll on your body and even lower your immunity, making you more susceptible to infection.

5. Consume supplements to support immunity

In order to round up your effort in improving immunity, consuming natural supplements can often help in aiding certain nutrients that may be lacking in your diet. For example, Herbana's Relief Sari Kulit Manggis, Meniran, and Jinten Hitam, can all help improve immune functions while retaining minimal side effects, as it is made from 100% natural herb extracts. If you have an active lifestyle, Herbana's Balance Madia Immunosupport can also be a great option. A blend of meniran, moringa, and turmeric extract within each capsules may help strengthen your immunity, so that you get protection from within during this pandemic.