8 Ways to Boost Your Immune System with a Chronic Illness
We all could use a little boost now and then. Unfortunately, as people with chronic illnesses, our conditions can weaken our immune systems. Your immune system protects your body from harmful bacteria, viruses, parasites, and fungi that can cause infections, illnesses, and diseases. Chronic conditions, like rheumatoid arthritis and lupus, can destroy immune cells, weakening the immune system.
It’s crucial to take preventative measures to protect your body from harm. With a chronic illness, you can adopt several lifestyle habits to strengthen your immune system.
Here are eight ways to boost your immune system with a chronic illness
1. Practice good hand-washing hygiene
Slight traces of germs, like bacteria and viruses, can be transmitted through hand contact. Rubbing your eyes, eating contaminated food, or touching your nose are examples of hand contact. Washing your hands is crucial to boosting your immune system as a chronic illness warrior because it can quickly remove harmful germs. You should wash your hands for at least 20 seconds with soap and water before drying them with a towel or allowing them to air dry.
2. Try contrasting showers
Alternating between hot and cold showers, known as contrast showers, may boost your immune system. Also, switching from hot and cold during your shower can increase your energy levels and help protect your body from the common cold and flu. The process of contrasting showers involves two phases: hot and cold.
Increase the temperature to what you can tolerate during the hot phase for two to three minutes. With the cold phase, turn the temperature down to as cold as you can handle for 15 seconds. Your contrast shower should conclude with cold water before drying off with a towel once you’re finished.
3. Take micronutrients
Micronutrients, called vitamins and minerals, can improve your well-being, prevent disease, and increase healthy development. But, micronutrients are not created in your body, so they must be consumed as supplements or within your diet.
Here are micronutrients that improve your immune system:
Vitamins A, D, C, E, B6, BL2
Folate
Zinc
Iron
Copper
Selenium
A 2020 research study revealed that consuming vitamin D for five years with or without omega-3 fatty acids can reduce autoimmune disease complications by 22%. Omega 3 fatty acids are healthy fats found in vegetable oils, nuts, and leafy vegetables, that can improve your heart health.
4. Stay hydrated
Drinking water can improve your immune system with a chronic illness. Staying hydrated can strengthen your immune system to protect your body. You should try drinking at least four to six cups of water daily.
5. Limit alcohol intake
Consuming too much alcohol can reduce the number of lymphocytes and increase the risk of bacterial and viral infections. Lymphocytes are immune cells that make antibodies that help control your immune response. Also, drinking too much alcohol can make it more challenging to recover from illness. Stopping or limiting alcohol intake can reduce or prevent damage caused by drinking alcohol and improve your immune function.
6. Avoid smoking
Smoking tobacco products, like cigarettes, can interfere with your immune system. Cigarettes can contain over 7,000 chemicals that can weaken your immune system with a chronic illness, thus making you more susceptible to developing illnesses and diseases. Chronic conditions, like rheumatoid arthritis, Crohn’s disease, and cancer, can be worsened by smoking.
If you’re a smoker, there are several methods, like nicotine replacement therapy and relaxation techniques, to quit smoking and boost your immune system.
7. Engage in regular physical activity
A 2020 review suggests that physical activity can regulate your immune system. For example, pro and anti-inflammatory cytokines are released during and after exercise, and the circulation of lymphocytes increases. Cytokines are immune cells that moderate the growth and activity of other immune and blood cells in your immune system.
With a chronic illness, exercise helps boost your immune system, and it can alleviate some of your symptoms. While the CDC recommends about 150 minutes of physical activity weekly for adults, speak with your doctor to discuss how much physical activity is safe for your chronic condition.
8. Learn stress management techniques
Living with a chronic illness can bring a lot of stress with daily health management. When stressed, the number of lymphocytes is reduced, weakening your immune system’s response to bacteria and viruses. Also, chronic stress, which is consistent feelings of pressure and overwhelms, can create elevated hormone cortisol levels. When this occurs, it can affect your body’s anti-inflammatory response and lead to more viral infections.
Some stress management techniques that are immune system boosters for someone with a chronic illness include:
Meditation
Deep breathing
Speaking with a loved one
Laughing
Getting enough sleep
Practicing mindfulness
Writing down what you’re grateful for
Before adjusting your diet or physical activity, speak with your primary care doctor or chronic illness specialist. Your healthcare team can guide you to ensure your nutritional and physical needs are being met for your chronic illness.
How Chronius Can Help
If living with chronic illness feels like a full time job, you aren’t alone.
That’s why at Chronius, we make it easy to navigate the healthcare system as a patient. Our online care management platform brings together all of your health records and offers a 1-click appointment prep tool that easily synthesizes your health story for your care team. You also can track all of your symptoms, identify trends, learn from vetted medical information, and follow a custom patient journey map. Plus, if you needs hands on support, our Care Advocates are available to help you with any issues you may hit up against. Personalized support as you navigate your care journey is what we are all about.
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