Several supplements and consumer products claim to boost your immune system. However, there is more to keeping a healthy immune system than just taking the packaged mix of vitamins, herbs, and minerals.
As it does its job, your immune system strikes a delicate balance. It has to be strong and intelligent enough to fight against anything from the common cold to COVID-19, but not so strong that it triggers autoimmune illnesses.
Dr. David Kingston says that, “your good health is one of, if not the most precious asset you own. Many people are taking steps to protect their health and expressing gratitude for it. Regardless of your age, there are steps you can take to ensure your health gets the attention it deserves, even in the face of threats like viruses and pandemics.”
Having a robust immune system is not only crucial for warding off and recovering from illness, but also for living a long, healthy life. How? There is a direct correlation between the things you do on a regular basis to boost your immunity and your overall level of happiness and well-being. The best of all worlds is taking pleasure in the life your body has given you while simultaneously keeping it strong and healthy to ward against disease.
First, Prioritize Sleep
Sleep and immunity go hand in hand.
Insomnia and poor sleep quality have been linked to an increased susceptibility to sickness.
One hundred and sixty-four healthy people were studied, and those who slept fewer than 6 hours each night were more likely to have a cold than those who slept 6 hours or more. Getting adequate shut-eye may strengthen your immune system. You may assist your immune system fight off illness by getting more rest when you’re feeling under the weather.
Even though younger children and infants may need as much as 14 hours of sleep every night, adults should aim for at least 7 hours of sleep per night.
If you’re having trouble falling asleep, limiting your exposure to screens for at least an hour before bed may help, since the blue light emitted by your phone, TV, and computer may disrupt your circadian rhythm.
Wearing a sleep mask or sleeping in a completely dark room is another recommendation for excellent sleep hygiene, as is setting a regular bedtime and engaging in regular physical activity.
A Daily Exercise Routine is Recommended
Regularly, certainly. Not more than half an hour at most.
Regular physical activity has been linked to a lower risk of developing chronic conditions including diabetes, heart disease, and arthritis. It has also been shown that exercise may fortify and even boost certain parts of the immune system. Getting regular exercise improves not just your immune system, but also the quality of your sleep. You should go on a walk, sign up for a gym, seek out fun things to do, and stick to a routine. Physical activity boosts both mental and emotional well-being.
Eat Healthily all the Time
Like most other elements of your body, your immune system benefits greatly from eating well. Fruits, vegetables, legumes, whole grains, lean protein, and healthy fats are all essential to achieving this goal.
Your immune system relies on a variety of micronutrients, such as those provided by a balanced diet, to function properly and function energetically.
Vitamin B6 may be found in bananas, poultry, salmon, tuna, green vegetables, and potatoes (with the skin)
Vitamin C may be found in many different foods including citrus fruits, berries, and greens like tomatoes, broccoli, and spinach.
Vitamin E may be found in almonds, sunflower and safflower oils, sunflower seeds, peanut butter, and spinach.
Researchers believe that the body absorbs vitamins more efficiently from food sources than from supplements, making eating a healthy, balanced diet the best way to keep your immune system strong.
Keep yourself Hydrated
Water is essential for the body since it helps with everything from digestion to supporting the immune system.
Lymph, a fluid in the circulatory system, contains mostly water and carries white blood cells that fight off diseases throughout the body. Lymphatic flow decreases with dehydration, which may weaken the immune system.
Dr. David Kingston says, “Your body loses water by breathing, urinating, and defecating on a daily basis, regardless of whether or not you are engaging in strenuous physical activity. The first step in boosting your immune system is drinking enough water every day to replace what you sweat out.”
Take a Shower after your Exercise.
Sweat left on the skin not only smells terrible but also provides a breeding ground for bacteria. Breakouts aren’t even the worst part. Yeast infections are often caused by a kind of fungus that thrives in warm, moist environments like those created by perspiration. In addition, infections may easily spread from a cut or scraped skin.