For individuals with autoimmune diseases, improving daily habits can help lead a more comfortable life. To strengthen immunity, it’s important to maintain regular sleep patterns, engage in outdoor activities, exercise consistently, and avoid risk factors such as coffee, soda, smoking, alcohol, and stress.

By Park Ji-young
References:
Prescribing Immunity (Raon Book),
The Best Eating Habits to Boost Immunity (Yemun Archive)

1. Establishing Regular Sleep Patterns

Growth hormones released during deep sleep are essential not only for children’s growth but also for maintaining immunity and overall health in adults. Sleep experts recommend securing 7–8 hours of sleep each night to boost immunity. The ideal bedtime is between 9–10 p.m., aiming to fall asleep by 10–11 p.m.

2. Getting Sunlight with Proper Outdoor Activities

Modern lifestyles, dominated by indoor activities due to early work hours and late-night schedules, often lead to vitamin D deficiency. Sun exposure aids in the natural synthesis of vitamin D, which is vital for bone health and has gained attention during the COVID-19 pandemic for its role in enhancing immunity. To boost vitamin D levels, spend 15 minutes in the sun three times a week between 10 a.m. and 2 p.m., exposing areas such as the hands, face, and arms.

3. Regular Exercise to Activate Muscles

Exercise plays a key role in boosting immunity by raising body temperature, improving blood circulation, and enhancing the activity of white blood cells, the body’s first line of defense. Additionally, exercise helps expel toxins and waste from the body, as expanded capillaries after exercise allow harmful substances to be released through sweat. Experts recommend 30 minutes of exercise 3–5 times a week.

4. Managing Stress

Stress weakens the immune system. It directly impacts the gut, where a significant portion of the immune system resides, damaging immune cells, gut microbes, and epithelial cells. It’s essential to find personal ways to relieve stress to maintain a healthy immune system.

5. Adopting Healthy Eating Habits

Nutrients from food serve as the energy source for daily life and influence the immune system. Regular eating habits without overeating are critical for strengthening immunity. Excessive meat consumption can slow bowel movements and cause constipation, so it’s important to address unhealthy eating habits gradually.

Although flour-based foods are widely loved, gluten in flour can adversely affect the immune system. Avoiding such foods is advisable. Instead, focus on consuming vegetables and fruits rich in dietary fiber. These are recognized as antioxidant foods that help eliminate free radicals causing inflammation. Conversely, diets low in fiber, such as fast food and processed food, reduce the diversity of beneficial gut bacteria and harm gut epithelial cells. This unhealthy Western-style diet increases the likelihood of autoimmune diseases by disrupting the gut’s immune system.