Page 20 - project_booklet

P A R T 2
Healthy ways to strengthen your immune system

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and
heart and kidney function. These complications can increase your susceptibility to illness.
To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is
recommended because it’s free of calories, additives, and sugar.
While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea
because of their high sugar contents.
As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You
may need more fluids if you exercise intensely, work outside, or live in a hot climate.
It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst
adequately. Older adults need to drink regularly even if they do not feel thirsty.
Maintain a healthy weight
There is strong evidence that obesity negatively impacts the body’s immune system. In fact, obesity is a
common risk factor in complications from the flu.
If you drink alcohol, drink only in moderation
Research shows excessive alcohol consumption can have adverse immune-related health effects, including
increasing a person’s susceptibility to pneumonia.
If you choose to drink, do so in moderation. This means no more than one drink a day for women and no
more than two drinks a day for men.
Get adequate and enough sleep
Sleep and immunity are closely tied. In fact, inadequate or poor-quality sleep is linked to a higher
susceptibility to sickness.
In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a
cold than those who slept 6 hours or more each night.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow
your immune system to better fight the illness.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger
children and infants up to 14 hours.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

17