One of the most important things one must realize especially nowadays due to the corona virus is how one can maintain and improve their immunity in order to lead a healthy life but as times have changed so have issues that arise with our immune systems and how it can cause major issues and diseases.
Now, to avoid such scenarios and fight off illnesses, you have to adopt certain changes in diet and lifestyle that help boost the immune system. For example, eating healthy foods like fruits, vegetables, proteins, whole grains, low-fat dairy products, and lifestyle changes help build strong immunity. However, some people need more help than others, so it's essential for each person to individually assess their needs and then do what is necessary to protect themselves from ailments.
To guide you in doing so, we have put together six tips to help you boost your body’s immunity.
Get Proper Sleep
Poor sleep can make you more susceptible to catching a cold. Research shows that people who don't get enough rest have a higher chance of getting sick than those getting enough hours of sleep each night.
An adequate amount of sleep is thought to be one of the pillars of immune-boosting protocols. In addition, good sleep helps your body fight off complications and pathogens better.
The recommended amount of sleep for different age groups is; 7-9 hours per night for adults, 8–10 hours for teens, and up to 14 hours for younger children. If you're experiencing difficulty sleeping, try limiting screen time one hour before bedtime, as the blue light emitted by phones or computers may disrupt your circadian rhythm (the body's natural wake-sleep cycle). Other tips include:
Going dark in a room with no electronics 2 hours prior to bedtime.
Setting an early morning alarm clock.
Using a sleep mask.
Exercising regularly.
Eat a Healthy Diet
A plant-based diet with fiber, protein and healthy fats serves as an ideal diet for improving the immune system and helping the body fight off infection while healing from any ailments. An example is probiotics, which have been shown to have excellent benefits for protecting against illness or injury by improving gut flora balance. And fiber helps things move smoothly through the intestines.
Ensure to get your daily dose of vegetables and fruits to help meet nutrient requirements. It will help to include some lean proteins for muscles, plus complex carbohydrates like brown rice or quinoa.
At the same time, you also have to cut down on some things or quit altogether, like processed foods and sugary foods and beverages.
Healthy eating can help you feel better and heal faster. Consider combining your diet with more minerals and vitamins to strengthen your immunity against several disease-causing viruses.
Follow Routine Exercise
The benefits of exercise are well documented. It can help prevent chronic illnesses such as heart disease and high blood pressure, and keep weight under control. Regular workouts that contribute to a healthy immune system also promotes good blood circulation, which helps fight off infection. Some helpful tips include taking a jog in a park, cycling, walking, or swimming for a good hour or more.
However, intense workouts are unadvised to those with compromised immune systems or reduced lung capacity because they can suppress the body's natural defenses against infection, mainly without adequate rest periods.
One final tip, if you are an average workout person, consuming a healthy and nutrient-rich diet is vital for you. It should involve necessary proteins, minerals, healthy fats, dietary fibers, and essential vitamins to strengthen your immune system and promote tissue repair.
Keep Yourself Hydrated
Drinking lots of water doesn't only fulfill your body's hydration level but also helps to fight against germs and viruses. But, on the flip side, dehydration can be a significant threat to your overall health.
Considering normal conditions, it is best to drink at least 8 glasses of water daily. If you face any trouble keeping up with the requirement, try setting it with other routine habits. For example, after waking up from extended sleep, the body is usually dehydrated, so drink a glass of water immediately. Another way is to make a habit of drinking water before every meal.
Still, if all else fails, there is always the option of setting up alarms and reminders. No matter what, drinking enough water is necessary.
Check For Supplements
Herbs and supplements containing necessary vitamins and minerals that boost immunity can be found everywhere these days, but does anything work? A study found that some preparations altered components of immune function. While this is an exciting discovery for scientists, it doesn't mean these products will ideally help you stay healthy and boost your immunity.
So, it is best to consult your physician before including supplements in your diet plan.
Relax More and Be Calm
If you must know, chronic stress is linked to an increased risk of depression, heart disease, and diabetes, to name a few. In particular, prolonged psychological distress can weaken the immune system or even cause autoimmune disease.
So, it is crucial to keep your mind free from stress and anxiety. If you feel overwhelmed by thoughts, consider reading a book, performing meditation, or engaging in your favorite activity. It will help you relieve stress while simultaneously improving your health.
Final Takeaway
The more you do to keep your body healthy, the stronger it will be, which will boost the immune system. Adopting a few daily practices can make a world of difference in improving your health. Still, it is better to be safe than sorry, meaning follow proper sanitation practices, avoid unhealthy environments, and cut toxins out of your life like alcohol or cigarettes.
If you have second thoughts about anything or are confused, consider speaking to a nutritionist or health care worker about an immunity defense kit. It will help you get the proper amounts of diet, exercise, and sleep optimum for you in the given time and conditions and best for your health.
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