Exercise
The good news is that regular moderate-intensity exercise confers several benefits to the immune system. A 2019 study shows that moderate exercise mobilizes immune system cells, helping the body defend itself against pathogens and cancer cell growth. Those who regularly engage in this type of exercise have fewer illnesses and less systemic inflammation. Exercise may also protect the immune system from the effects of aging.4
Regularly engaging in intense, vigorous activity like running, on the other hand, may temporarily weaken your immune function and leave you more susceptible to viral infections.4
Proper nutrition and hydration are important with prolonged and intense exercise, and research is ongoing as to what athletes must do to stay healthy.
Proper nutrition and hydration are important with prolonged and intense exercise, and research is ongoing as to what athletes must do to stay healthy.
Stress Reduction
Chronic stress can have a negative impact on immunity, according to a landmark 2004 review of 293 studies with a total of 18,941 participants. The review suggests that while short-term exposure to stressors can rev up your immune defense, prolonged stress may wear down the immune system and increase your vulnerability to illness.5
Addressing chronic stress is something you can take action on. To keep your stress in check, incorporate a relaxing practice like meditation, yoga, or deep breathing into your daily routine.
Sleep
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night, which may help regulate immune function.6
A study of over 22,000 people found that those who slept less than six hours per night or who had a sleep disorder were more likely to have colds and other respiratory infections.
Hygiene
Simply keeping your hands clean is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention (CDC). Make sure to wash your hands for 20 seconds using warm water and soap before preparing food or eating, as well as after coughing, sneezing, using the bathroom, or touching public surfaces.
Credit: Verywellhealth
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