Every day, the average Nigerian is exposed to numerous disease-causing germs. Or even living conditions that harm health. Our bodies have to work around the clock to prevent us from falling ill. With the help of our immune system, our body can stay strong and fight against many diseases. This day-to-day war against diseases puts a strain on the immune system. This is why we too should make attempts to improve our immune system rather than destroy it. 

Read on as we explore the immune system and the assailants that threaten it. We will also consider ways you can boost your immune system naturally as a Nigerian.

The Immune System

The immune system is a highly complex system with a simple mission; find and kill the intruder. You can think of it as the body’s specialised military. The immune system patrols the body continuously as white blood cells, preventing alien substances from camping and causing harm to the body. It also prevents cell changes that will be harmful to the body; like tumours or cancerous growths.

A person born with a defective or weak immune system stands at risk of severe bacterial, fungal, viral, and parasitic infections.

In the same vein, an overactive immune system is terrible for the body. In most cases, an overactive immune system will turn around and start attacking cells in the body. The result of this is a set of diseases known as auto-immune diseases.

Some auto-immune diseases include:

• Type-1 diabetes

• Inflammatory bowel disease

• Vitiligo

• Multiple sclerosis

Threats to the Immune System

In the war against diseases, some factors affect the efficacy of the immune system and expose us to diseases. This is why you need to constantly take steps to boost your immune system naturally as a Nigerian. These factors are the causes of a weak immune system, and they can exist in our environment as Nigerians, or even inside us.

Some factors that cause a weak immune system include:

• Sex

• Age

• Body structure

• Climate condition

• Air pollution

• Water pollution

• Food contamination

• Droppings of mice and other vermin

• Pollens carried around in the air

• Chemical and organic pollutants

• UV radiation

• Insect/parasite infection

• Poor healthcare

While many of these factors are out of our control, there are other factors that we can control. These are lifestyle choices we make that put us at health risk. Some of these weaken our immune system and lower our body’s defences, opening us up to illnesses.

Some lifestyle choices that damage our immune system are;

• Stress: Putting your body through too much stress often begins to wear it out. The primary effect of stress on the immune system is the secretion of hormones that can weaken our immune system. Stress makes the body release high levels of hormones like cortisol and adrenaline to help the body function on minimal rest. These hormones, however, weaken the immune system. These hormones reduce the production of white blood cells and natural killer cells that protect the body. This interferes with the body’s healing ability, making small injuries severe. 

• Poor Sleep Routine: A terrible sleep routine, paired with stress, is most dangerous for the immune system as a Nigerian. Sleep is very important for optimal health, so healthcare professionals always advise that you have a healthy sleep routine. The time spent sleeping is when the body repairs damaged tissues. Lack of sleep will leave the body damaged and vulnerable, with a weak immune system.

• Smoking and Excessive Alcohol Intake: This is fast becoming a trend among Nigerian youths. Smoking and alcohol intake damage cells in the body, including the cells that make up the immune system. They even toxify the blood, which can lead to cancer. Some professionals advise that you reduce your alcohol and smoking rates, but we believe zero is best. Cut your smoking and alcohol intake completely to get the best results for your health.

• Lack of Exercise: An idle lifestyle weakens our immune system and also leads to obesity. Obesity itself is a risk factor for a long list of diseases. Not putting your body through regular exercise can be detrimental to your health.

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6 Most Reliable Ways to Boost Your Immune System as A Nigerian

Boosting immunity has always been a concern in medical science. The ability of our body to protect itself from diseases is a significant contribution to a healthier world. Due to this, medical professionals have developed booster pills and supplements to strengthen the immune system. However, there are ways that you can help yourself to be as healthy and disease-proof as possible without taking scientific pills. Ways to boost your immune system naturally as a Nigerian include:

1. Healthy Diet

A regular, balanced diet with sufficient nutrients goes a long way toward ensuring overall health. An unhealthy diet habit containing fatty foods or, even worse, contaminated, unhygienic foods exposes the body to various diseases. 

How do you eat healthy? Ensure your diet contains fruits, vegetables, whole grains, and protein. Also, ensure that your food is kept hygienic and well-cooked for consumption. 

Some foods to add to your diet to boost your immune system naturally are:

• Citrus fruits

• Garlic

• Ginger

• Turmeric

• Red bell pepper

• Broccoli

• Almond

• Sunflower seeds

• Pawpaw

• Banana

• Poultry etc.

These foods do a good job of boosting your immune system, but not just that. They also provide nutrients and energy for other body systems to function effectively.

2. Exercise

As a Nigerian, developing a more active lifestyle might be the best decision you will make for your health. Also, you don’t need to go to the gym or develop a routine like The Rock to exercise; make sure to rest when your body demands it. You can simply add moderate-intensity activities to your day-to-day life.

• Taking a brisk walk or cycling instead of taking an Uber to the neighbourhood store

• Standing for a while instead of sitting all the time

• Try to get at least 30 minutes of light exercise every day.

Exercise improves blood flow, circulating invader-killer cells around the body, improving sleep and allowing for good tissue repair. All of which play a role in boosting your immune system naturally.

3. Hydration

Drinking water constantly and always staying hydrated is a good way to boost your immune system naturally. When you are hydrated, your body can regulate its temperature. A very high or very low temperature can be a disease breeding ground. Hydration helps you control your body temperature and keep it at a level where it is easier to fight against infections.

Hydration helps to boost your immune system naturally and also improves blood circulation. Proper blood circulation ensures that white blood cells get to areas of disease where they are needed.

5 tips to always stay hydrated:

1. Drink plenty of water; it doesn’t matter if you are thirsty.

2. Eat fruits and vegetables high in water content, such as tomatoes, cucumbers, and watermelon.

3. Some drinks, like soda and alcohol, can dehydrate you. Avoid them.

4. Drink a glass of water before bed; this will help keep circulation active overnight.

5. Add flavour to your water by adding fruits, herbs, or spices. This might encourage you to drink water more often.

If you maintain these while taking the recommended 8-10 glasses daily, your hydration level should always be just right for overall health. You can also pay attention to your body, as it may give you signs when dehydrated. Hydration is also a key player in boosting your immune system naturally.

4. Get enough rest

Over 50% of Nigerians live with sleeping disorders, gradually resulting in poor health among the populace. The significance of sleep for overall body health cannot be overstated. Sleep is when your body repairs worn-out tissues. When you do not sleep, your body begins to secrete cortisol, adrenaline, and similar hormones, which reduce the production of immune system cells. Professionals recommend that you try to sleep for a minimum of 7 hours every night. This will help to boost your immune system naturally and get the best results for your health.

5. Avoid Smoking and Alcohol Intake

Smoking and drinking alcohol have many adverse effects on the body. Their intake into the body also attacks some body organs that fight infection, like the liver. These substances also aid in the growth of cancer and other infections. Avoiding smoking and alcohol intake is a way to boost your immune system naturally. Abstinence from these substances will boost your immune system naturally and even improve overall health.

6. Vaccination

Vaccination, today, has become less of an advice and more of a necessity. A healthy immune system protects us from diseases that we may contract from day to day, while vaccines protect against more severe and mostly incurable diseases, like polio. Vaccines are formulated to prevent specific diseases. By getting vaccinated, you reduce your chances of contracting those illnesses, too. Also, vaccines help to build a concept called “herd immunity," in which a large portion of a population gets vaccinated against a disease, making it harder for the disease to spread. This helps people with weakened immune systems who are more susceptible to diseases.

Vaccinations have been instrumental in containing diseases that even became epidemics, like the flu and COVID-19. Vaccines are not widely regarded as a way to boost your immune system naturally,  but the need for them cannot be overlooked.

Conclusion

Many of these diseases are curable, and there are pills and potions for that purpose. However, prevention is better than cure. The cost of choosing an immune-boosting lifestyle is worth every penny. Money and time spent on illnesses can be channelled towards something better.

Washing your hands, covering open wounds, and other tips can help to maintain good health. But illness-causing organisms that escape these measures are left to the immune system to handle. It would greatly improve your quality of life to boost your immune system naturally and make it impenetrable. So go out there, get active, and get those immune cells working.

You should also consult your family doctor for any special concerns about your immune system or vaccinations.

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