Good tips for Lupus patients that can boost Everybody´s Immunity
When you have an autoimmune disease, you learn a lot of recommendations that can help reduce the symptoms and flares. In my case, a series of habits that can lower inflammation and make me feel better, reducing lupus pain and fatigue.
If you want to boost your immune health, you may wonder how to help your body fight off illnesses. Well, several dietary and lifestyle changes recommended to autoimmune patients, like me, may strengthen your body’s natural defenses and help you fight harmful pathogens or disease-causing organisms. Like the following:
Get enough sleep
Inadequate or poor-quality sleep is linked to a higher susceptibility to sickness.
In a study with healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
Adults should aim to get seven or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm- your body’s natural wake-sleep cycle.
Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask and going to bed at the same time every night.
Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body at high levels. Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome- the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
Eat more healthy fats
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
Eat more fermented foods or take a probiotic supplement
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
In a 3-month study with children, those who drank fermented milk daily had about 20% fewer childhood infectious diseases than a control group.
Probiotic supplements are another option if you don’t regularly eat fermented foods.
In a 28-day study with people infected with rhinovirus, those supplemented with probiotics had a more robust immune response and lower virus levels in their nasal mucus.
Limit added sugars
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick.
According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can weaken your immune system, limiting added sugars is an essential part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories-about two tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
Engage in moderate exercise
Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.
Moderate exercise includes brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.
It would help if you drank enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.
You may need more fluids if you exercise intensely, work outside, or live in a hot climate. It’s important to note that older adults begin to lose the urge to drink as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.
Manage your stress levels
Long-term stress promotes inflammation, as well as imbalances in immune cell function. In particular, prolonged psychological stress can suppress the immune response in children.
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, virtually or in person.
Some studies indicate that the following supplements may strengthen your body’s general immune response:
Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold, to begin with.
Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits.
Zinc. In a review with 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.
Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed.
Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant.
Garlic. A 12-week study with 146 people found that supplementing with garlic reduced the common cold incidence by about 30%. However, more research is needed.0 Like