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Here are some things you can do to strengthen your immune system

While the world is trying to protect itself from COVID-19 externally with soaps and social distancings, it's important to remember that you can also build your internal defense system - the immune. A strong immune system can help reduce the severity and length of the symptoms, and even eliminate COVID-19. Your immune system is part of other body regulation networks, such as your nervous and endocrine systems. It plays a crucial role in tissue repair and renewal. It is not easy to strengthen your immune system. Here are seven scientifically supported ways.

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Exercise

Exercising has many benefits, including the ability to boost your immunity system. Don't do it too often!

Moderate exercise can help the body combat diseases by:

Clearing your airways of pathogens

Lowering the inflammatory response

Increasing your body's temperature may help to prevent the growth of bacteria

Increases blood circulation, allowing white blood cells to detect illness quicker

Regulating stress hormone levels like cortisol

You can also get better sleep by exercising. Moderate aerobic exercise can increase the amount of deep sleep (slow-wave) that you get, allowing your brain and body to recharge. According to the John Hopkins Center for Sleep Exercise can help you stabilize your mood and calm the mind, which are important for falling asleep.

We have miles upon miles of groomed trails in the Upper Susitna. You can walk, ski, ride a fat tire bike, or go on a snowmobile ride. You can stack and move the woodpile to increase your heart rate, and raise your body temperature. Go out and shovel that deck if you haven’t done so yet. You can enjoy the warm spring sun outside, or at home in the fresh air. These are great ways to increase your heart rate. However, moderate exercise can help restore your body's health while intense workouts can cause your body to be drained. Keep your pace.

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This MedlinePlus article will provide more information about exercise and how it affects your immune system.

Sleep is what you need, trust us

Mayo Clinic says that sleep deprivation can impact your immune system. Research shows that people who get less sleep, or don't sleep enough, are more likely to become sick from a virus like the common cold. If you are sick, your ability to recover quickly can be affected by a lack of sleep.

It is important to get seven to eight hours sleep each night in order for optimal health. Low quality sleep can reduce your body's ability produce cytokines (a protein that targets inflammation and infection). Your immune system is affected by cytokines, which are released and produced during sleep. A lack of sleep over long periods of time can reduce your body's ability respond to the flu vaccine and even make it less effective.

Are you unsure why your sleep is not working? These are some possible causes and suggestions for improving your sleep.

Eat Nutritious Food

Your body won't get the vitamins and minerals that it needs if your diet is dominated by processed, fatty and sugary foods. This can lead to a weak immune system. Start small if eating healthy isn't something you do every day. Increase your water intake by 1 glass on top of the amount you already drink. Each day, eat one more serving of fruit and one more serving of vegetable. Although it may not seem like much, even small steps can make a difference. These are the things to avoid:

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Sugary, starchy and fried foods

Sugary drinks

Fast food meals

junk food (chips, candy, etc.)

Choose carefully when you choose foods and drinks. These are the alternatives to all of the previous:

Choose whole foods over processed foods

Instead of eating fast food, cook your own meals

Use natural sweeteners. You can replace sugar by bananas, grapes, or dates in smoothies and dishes.

Instead of snacking on chips, cookies, or candy, eat fruits and nuts.