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5 Best Ways to Improve Your Immune System and Why They Work

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Immune health is on everyone’s mind. The main question people want answers to is what they can do to prevent illness. When someone comes in contact with microorganisms, such as a virus or bacteria, a healthy immune system will attack that invader. How that fight goes determines not only whether or not the organism will make someone sick, but how severely the illness will be, and how long it will take to recover. The immune system can really be considered the main line of defense against infections like the cold or flu. For anyone looking into how to protect themselves from germs and stay healthy, what they really should be asking is what can be done to bolster those natural defenses. Some steps can be taken in everyday life that will not only provide an added boost now, they can even permanently improve the immune system.

If the immune system is your main line of defense, practicing good hygiene is the first.

Taking actions to avoid coming in contact with germs lessens the load on your immune system. Basic preventative measures can ensure the immune system is not too overloaded trying to handle multiple illnesses and will keep any germs from spreading to others. Handwashing is the most important step you can take to prevent viral and bacterial infections. Make sure to use the right kind of soap and wash for at least 30 seconds. We say the “right kind of soap” because “Anti-bacterial” soap is only proven effective against bacteria, not viruses. So while anti-bacterial soap can help avoid bacterial infections, it is not proven to protect against viral infections like the cold or flu. Regular soap is just as effective and does not harm the healthy bacteria that are part of the microbiome. The microbiome has a role in your immune system, preventing illness.

While good hygiene helps the immune system by eliminating germs before they invade, the following actions will help the body fight any that make their way into the system. The key to the next steps is having the discipline to change habits and stick to a healthy lifestyle.

Health is often associated with eating nutritional foods like fruit and vegetables.

One reason is why is that diet influences the production and activity of the immune system. Foods that are known to help your immune system include citrus, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric, green tea, papaya, kiwi, poultry, and shellfish. These foods all have vitamins known to have a beneficial effect on immune health. While some believe taking vitamins can supplement an unhealthy diet, consuming too much of a vitamin can harm the immune system and have dangerous effects. It is always important to follow a healthcare professional’s dietary recommendations on if vitamins are necessary. Otherwise, try to incorporate more nutritional options into everyday meals.

There are many known benefits of moderate exercise for immune health and general wellbeing.

Moderate exercise refers to regular routines of exercising at an intensity that is about 50% to 70% of your maximum heart rate. Rather than pushing yourself to workout until exhausted, moderate exercise allows for a manageable pace that has maximum benefits when practiced at least 30 minutes daily. There is evidence that consistent exercising, specifically cardiopulmonary workouts, protects against several viral infections including influenza and rhinovirus (a cause of the common cold). This is possible because exercise increases circulation, sending the cells of the immune system throughout the body to find and eliminate foreign substances. Exercise also improves sleep and lessens stress, two other factors that impact immune health. To protect the immune system, however, it is important to take breaks and not overexert oneself by going beyond moderate intensity. Rather than decrease the risk and effects of illness, overdoing exercise instead increases the stress on your body and immune system. As with nutrition, there is a healthy balance of exercise to strive for.

Stress has a negative effect on the immune system. Whenever possible, avoid stressors.

Stress hormones interrupt communication between the body and the immune system, blocking it from producing more antibodies that fight invaders. Stress, therefore, weakens the body’s natural defenses against illness. To minimize stress, try focusing on relaxing activities and thoughts when you feel overwhelmed. Minimizing stress and taking time for oneself can improve mood, sleep patterns, and overall health. 

The three pillars of good health are proper nutrition, routine exercise, and adequate sleep.

Adequate sleep does not mean getting the kind of sleep where people are still tired all day but able to get out of bed still. Adequate sleep is sticking to a consistent sleep schedule of going to bed and waking up at the same times daily, and in between staying asleep for the recommended amount of time. It is recommended that adults get between 7 and 9 hours of sleep each day, while children and teens need 8 to 10. Sometimes children need even longer. A lack of sleep has effects on the brain’s rejuvenation and hormone production, which puts stress on the heart, immune system, and many other bodily functions. Quality sleep not only protects the body from the effects of sleep deprivation, it also boosts the production of antibody cells.

While there may be products on the market or other tips and tricks to boosting the immune system, following a healthy lifestyle and sticking with it is the best-proven way to fight short term illness and chronic disease. Handwashing and prevents the transmission of germs to protect oneself and others. Balancing the three pillars of health strengthens the production of cells and hormones that help the body attack any incoming illness. Avoiding stress keeps away one of the largest immune system obstacles to protect physical and mental health. A healthy lifestyle combining these five elements can keep away disease, fight it off when your body does get sick, reduce symptoms, and give your body the best chance at a healthy recovery from any ailment.

What Triggers Fall Allergies, and What Can Help?

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      Any time you shift into a new season, the temperature and natural environment can affect your respiratory system. The most noticeable change for many is when a season brings on a new set of allergens. The most common association with seasonal allergies is the spring increase in pollen, but that does not mean you are in the clear come fall if your symptoms are triggered by spring plants. Fall is also a common season for allergies, as It turns out about 75% of people allergic to spring plants also have reactions to ragweed which is the biggest allergy trigger for fall. Fall is a season loved by many; however, some find the season brings on annoying symptoms that they cannot wait to be done with.

What Triggers Fall Allergies?  

      As mentioned, Ragweed is the biggest allergy trigger in the fall. Though it releases pollen in August, it can last through October. For some people who are allergic to ragweed, certain fruits and vegetables can also cause allergy symptoms: sunflower seeds, certain potatoes, cucumber, banana, cantaloupe, zucchini, honeydew, and watermelon. Mold is another fall trigger and can be found both indoors and outside. It may be present all year long, but it thrives and grows in damp piles of leaves during autumn months. Dust Mites are the last fall allergen on this list and are a year-round indoor allergen as well. They typically only thrive indoors; however, they are a seasonal fall allergy because they can get dispersed into the air when you first turn on your heater, making one’s reaction more severe.

What Are Common Allergy Symptoms?

  • Watery itchy or irritated eyes
  • Runny nose
  • Nasal congestion
  • Sneezing
  • Headaches
  • Rashes and hives on the skin
  • Itchy throat
  • Wheezing or shortness of breath (in rare cases)

Are Allergies Harmless?

      In most cases, symptoms are just annoying reactions that can feel like a constant cold, and with methods to relieve symptoms, allergies can have little to no impact on the lives of some individuals.  Therefore some, and maybe even the majority of people, find allergies harmless. But this does not mean they are harmless for everyone. Most otherwise healthy individuals with allergies triggered by the autumn season will not see any major impact on their day to day life, other than an increased risk for upper respiratory and sinus infections. Ongoing allergy symptoms can cause infections due to the congestion allowing viruses or bacteria to remain in the airways for longer. While for some a respiratory or sinus infection can easily be solved after a visit with primary care, for those already dealing with underlying illness allergies can cause more serious complications. Allergies and respiratory infections can cause exacerbations of conditions such as pulmonary disease and asthma. For those with severe cases of pulmonary disease, this leads to hospital admissions or readmissions. Another instance of a severe allergic reaction is when people are allergic and experience asthma symptoms when otherwise they do not experience asthma, this is called allergic asthma or allergy-induced asthma. In those cases, people experience symptoms including wheezing and shortness of breath that reduces the intake of oxygen.

How Do You Protect Yourself from Fall Allergens?

      If you are reading this article, you likely want to know ways to protect yourself from allergens in case you or someone you know has been experiencing symptoms. If you think you have been experiencing any of the listed allergy symptoms, you should see your primary care physician for their medical advice on your specific symptoms. They may recommend an allergy test where they see how your skin reacts to each allergen to determine which one is the problem. This is especially helpful as you can then tailor your protective measures to reduce exposure to that specific allergen.

Here are some tips that may help reduce that exposure:

  • Wearing a protective layer of clothing to take off when you come home. This way, allergens you are exposed to only when outside, such as ragweed or in some cases mold, will not continue to trigger your allergies from within the safety of your home. This is an easy and safe tip for the autumn season, as you will likely wear a jacket and other layers as the weather gets colder.
  • If you are allergic to ragweed, spending less time outside and avoiding certain foods that contain ragweed could reduce exposure and symptoms.
  • Dehumidifiers can help reduce dust and mold. Mold and dust mites thrive in damp spaces, so reducing humidity limits the moisture, staving off the growth of those allergens. Dehumidifiers also help clear up mucous secretions faster, which lowers the risk of infection.
  • Air conditioners could help to dry out the air, as cold air is often dry. Having one in your room can help remove moisture from the air as well, though with less regulation than a dehumidifier offers. Make sure any air conditioning filters are kept clean, or else dust mites could disperse and cause worsened symptoms.
  • If you are allergic to dust mites and often have these symptoms more severely in the fall, change out vent filters before first turning on the heat. It can help keep the allergy as manageable as your year-round indoor reactions usually are.
  • Finally, talk to your regular healthcare professional to determine if allergy medication is right for you. While some are sold over the counter, you should always talk to a professional before starting something new to determine if it is the right choice. There may be recommended options tailored more you your symptoms and situation, or a doctor could suggest a prescription for more severe allergies or those who would be more affected by symptoms.

      Fall has so many wonderful things to offer, it is a shame that for some allergies make the season dreadful. We hope this guide helps you better understand the allergens this season brings, and that anyone experiencing allergy symptoms this season finds a way to cope that is specific to their needs.