Quitting Smoking for Boosting Immune System: Making Better Lifestyle Switches

Your immune system is the backbone of your well-being. Be it infections, cold and cough, or any external factor trying to impact your well-being, your immune system stands against it as a shield, protecting you and your well-being.

While it functions well most of the time, certain ill habits like smoking and chewing tobacco can weaken your immune response, leaving you vulnerable to infections and diseases. Fortunately, several different natural ways boost your immunity, helping it function more efficiently while you are on the road to quitting your smoking habit.

We will take a closer look into some of the science-backed lifestyle switches for better health and how you can optimise your well-being too.

What is the Importance of a Strong Immune System?

A strong immune system is quintessential for optimal physiological functions in the body.

In short, a strong immune system will:

• Quickly identify and eliminate pathogens, preventing them from causing illness.
• Keep the risks of specific chronic ailments, including autoimmune disorders, heart disease, and cancer, in check.
• Improve your overall energy levels, mood, and quality of life.

6 Science-Backed Ways to Improve Immune System While Quitting Smoking

Now that you have an idea about the functions of an immune system, let’s explore a few different ways to boost and optimise its efficiency.

1. Let Go of The Ill Habits

Your immune system heavily relies on how you treat it. If you are impacting your health with poor habits like smoking and drinking alcohol relentlessly, it will, in the long run, impact your immunity and make you susceptible to more complications.

Prioritising How to Quit Smoking and letting go of habits like drinking without any control will not only help in improving the function of your vital organs like lungs and liver, but it will also keep your immune system working efficiently. The more you treat your body religiously, the better it becomes and supports you in the long run.

2. Prioritise a Nutrient-Rich Diet

Our bodies require optimal nutrition to function properly. The foundation of a strong immune system begins with the foods you eat. So, if you are trying to get your immunity up and keep the risks of ailments at bay, eating a balanced and nutrient-rich diet is quintessential.

Following are a few elements to incorporate without fail:

• Include foods rich in Vitamin C since it is tagged as one of the best “immune system boosters,” increasing your white blood cells, which are paramount in warding off infections. You can include foods like oranges, bell peppers, strawberries, etc.
• Much like Vitamin C, Vitamin D plays a significant role in keeping the immune system working optimally. Sunlight exposure is one of the best natural ways to increase vitamin D levels, but it can also be found in fatty fish like salmon and fortified foods.
• Zinc has important functions in keeping the inflammatory responses in check and keeping infections away. So, zinc-rich foods like beans, seeds, nuts, etc.
• Antioxidants, such as beta-carotene, help protect immune cells from damage. So, consider including foods like carrots, sweet potatoes, and spinach in your diet.

3. Get Regular Exercise

If you lead a sedentary lifestyle, that’s one of the easiest ways to push your immune system over the edge. Our bodies need to be moved and remain active to keep blood circulation and oxygenation in check and prevent the risks of infections and poor immune response.

For individuals addicted to habits like smoking, including Nicotine Gums and leading an active lifestyle can be a step towards the right direction in claiming your health back. Physical activity helps reduce inflammation and supports the production of immune cells, particularly the white blood cells essential for fighting off infections.

You can start slow with low-intensity workouts, walking, jogging, etc., and then increase the intensity as you get into the habit of exercising.

4. Hydration is Paramount

Another important factor that heavily influences your immune response is hydration. Studies indicate that optimal hydration is key to boosting your immune function.

Water is vital for every system in your body, including your immune system. Proper hydration ensures that the lymph, which carries infection-fighting immune cells, circulates properly throughout your body.

Furthermore, dehydration can weaken the body’s defense system, making it more susceptible to infections. You can aim for 8-10 glasses of water daily, depending on your well-being. Remember that hydration depends on your body, so if you have chronic ailments that limit your water intake, follow the doctor’s instructions accordingly.

5. Get Sound and Quality Sleep

We often put sleep in the back of our minds, not even realizing its role in keeping our immune function in check. Sleep is usually considered the body’s natural immune booster.

During sleep, the body releases cytokines, which help combat infection and inflammation. Chronic sleep deprivation eventually impacts the production of these protective cytokines, increasing the vulnerability to infections and illnesses.

So, to keep your immune system in check, aim for 8-9 hours of quality sleep through the night. The easiest way to achieve that is by fostering a routine surrounding your bedtime.

6. Manage your Stress

One of the biggest antagonists to your immune system is stress. Numerous studies depict a direct correlation between chronic stress and a weakened immune system.

The scientific mechanism is simple. When you are stressed, your body secretes higher levels of cortisol, which, in turn, leads to a weakened immune system. Over time, prolonged stress can result in inflammation and the suppression of immune cell activity, making you more susceptible to infections.

This is one of the main reasons why it is essential to find the right techniques to help you better achieve a stress-free life.

Final Words

Our immune system is dependent on numerous factors, including our diets, activity, hydration, sleep, and emotional well-being. Somehow, the harmony of these factors drives the success of an optimal immune response. So, if you have not taken these elements seriously, it is time to reconsider and gradually improve your health and protect your body from harm in the long run, especially after ditching your chronic smoking habit.