Pentouch 
By Adelekan Oluwaseun Ojo.
The immune system is the body’s defense mechanism against harmful pathogens such as bacteria, viruses, and other foreign invaders.
Maintaining a strong and healthy immune system is essential for overall well-being. While genetics play a role, lifestyle and daily habits significantly influence immune health. Here’s how you can support and enhance your immune system.
A. Balanced Nutrition
The foundation of a strong immune system is a well-balanced diet rich in essential nutrients. Key dietary components include:
Vitamins and Minerals: Vitamin C (found in citrus fruits, bell peppers, and broccoli), Vitamin D (from sunlight and fortified foods), and zinc (present in nuts, seeds, and whole grains) are crucial for immune health.
Antioxidants: Found in fruits and vegetables like berries, spinach, carrots and Aloe Ferox (used in producing Jigsimur Herbal drink. Antioxidants combat oxidative stress and protect immune cells.
Probiotics: Fermented foods like yogurt, kefir, and sauerkraut support gut health, where 70% of the immune system resides.
Proteins: Lean meats, beans, and legumes provide the building blocks for immune cells.
B. Regular Physical Activity
Moderate exercise boosts circulation, helping immune cells move freely and perform their functions efficiently. Activities such as walking, swimming, yoga, or cycling can reduce inflammation and enhance immune function. However, excessive exercise without adequate rest can weaken the immune response.
C. Quality Sleep
Sleep is a critical time for the body to repair and regenerate. During deep sleep, the production of cytokines—proteins that fight infection—peaks. Adults should aim for 7-9 hours of quality sleep per night, while children and teenagers need more.
D. Stress Management
Chronic stress can suppress immune function by increasing cortisol levels, which interfere with the body’s ability to combat infections. Techniques such as meditation, deep breathing, yoga, or spending time in nature can help manage stress effectively.
E. Adequate Hydration
Staying hydrated ensures that nutrients are efficiently transported throughout the body and toxins are eliminated. Aim for at least 8-10 glasses of water daily, adjusting for physical activity and climate
F. Avoiding Harmful Substances
Smoking: Tobacco smoke weakens the immune system and damages respiratory health.
Excessive Alcohol: Overconsumption impairs the immune response and increases vulnerability to infections.
Limiting or avoiding these substances can significantly boost immunity.
G. Vaccinations and Preventive Care
Vaccines prepare the immune system to fight specific diseases. Staying up-to-date with recommended vaccinations is a critical component of preventive healthcare. Regular checkups can help detect and address health issues early
H. Maintain a Healthy Weight
Obesity is linked to chronic inflammation, which can impair immune function. A combination of healthy eating and regular exercise can help maintain an optimal weight, reducing stress on the immune system.
I. Personal Hygiene Practices
Preventing infections is equally important in maintaining a healthy immune system. Simple practices such as washing hands regularly, covering your mouth when coughing, and avoiding close contact with sick individuals can minimize exposure to harmful pathogens.
A robust immune system is the result of a harmonious balance of nutrition, exercise, sleep, and stress management. Small, consistent lifestyle changes can make a significant difference in your ability to ward off illnesses. While maintaining a healthy immune system won’t guarantee immunity from every illness, it greatly enhances your resilience and recovery.
Prioritize your health today for a stronger tomorrow!
.…………… Adelekan Oluwaseun Ojo, is a counseling psychologist, and a business & health consultant with Jigsimur Zdex Int’l, a company which is into the production and distribution of Jigsimur herbal health drink, a natural curative and preventive herbal medicine from South Africa.
For personal consultation, you can contact us on 07089225319 or 08035122399
