In order to live longer, research has recently found that immune resilience is key. This is what helps your illnesses clear as quickly as possible. If you’ve noticed some people recover faster, this is because they have high immune resilience. The research also found that it also makes the system respond better to other inflammatory sensors, including ageing.
The study found that people with poor resilience carried a greater risk of premature death. Those with better resilience were more likely to live longer and resist HIV infection, influenza, skin cancer after a kidney transplant, Covid-19 and sepsis.
Steps to take to improve immune resilience
Research shows that nutrition is the first line of defence against chronic illness. Having personalised nutrition can help improve the body’s response to inflammatory conditions. To create a personalised nutrition strategy, you may need to work with a specialist and note your immune function, inflammatory status, insulin regulation, and nutrient status. However, there are simple steps you can take to boost your immune resilience.
1. Eat colourful, unprocessed foods.
Fruits, vegetables, or grains provide nutrients that improve immunity. Flavonoids, vitamins and quercetin which is an antioxidant that can protect against tissue injuries. Leafy green vegetables and red vegetables are excellent for these nutrients. Drinks like black tea, green tea, and red wine also contain flavonoids perfect for immune-boosting.
2. Healthy fats
Healthy fats contain antioxidant and anti-inflammatory properties. Nuts and seeds have selenium and vitamin E which are antioxidants. They protect cells from oxidative damage and reduce the risk of illnesses like cancer. Fish and fish oils, such as cod liver oil contain omega three and six fatty acids. Coconut oil also has anti-viral properties.
3. Eat healthy proteins
Healthy proteins such as lean meats, white meat, nuts, legumes, soy, and quinoa have antiviral and antioxidants. Whey protein can also be used as a bulk food option during snacking. Seafood also contains zinc.
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4. Boost your gut microbiome
The digestive system contains a thriving bacterial ecosystem that directly affects immunity. The best foods for the microbiome are fibre and probiotics. Foods like onions, garlic, avocado, and legumes contribute to the health of the microbiome. Using artificial sweeteners can alter the composition of the gut microbiome and compromise your immunity. Prebiotics are also good for boosting your health. Taking fermented foods such as kimchi, sauerkraut, pickles, or kefir feed the gut bacteria.
Read also: Daily Habits That Could Be Ruining Your Gut Health
5. Lifestyle changes
One of the most important things you can do to improve your immune resilience is to reduce stressors in your life. Stress hormones such as adrenalin and cortisol hamper and weaken function. Stressful times need better nutrition but they can also easily trigger poor eating habits and self-medicating with alcohol. You can also try meditating, yoga, or exercising to reduce stress.
If you have unhealthy habits such as smoking, or consuming excess sugars, you need to cut back and eventually stop these habits. These habits compromise immune function by increasing oxidation and the risk of chronic illnesses such as cancer and diabetes.
You also need to ensure you get enough sleep. Poor sleep ruins body function and brain health. Studies show that adequate sleep is necessary to reduce stress and keep your systems functioning optimally. In addition, you must make sure you drink enough water.
Check out
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