Your body’s immune system does an excellent job of defending you against several diseases. But sometimes, if you don’t pay attention, it might fail. The germs can intervene in this process and disrupt your internal body.
Aren’t there any ways to acquire a strong immunity? Obviously there are! All you need to do is make a few lifestyle changes, and you are good to go. So what are these ways that you can opt for to have a good immunity?
Keep scrolling down and get all the answers.
Move with exercise: Simply moving your body helps in strengthening the immune system. It boosts the circulation level of the immune system, which in turn allows the immune cells to fight off the infection, if any. Experts generally advise exercising at least 30 minutes every day. You can also join a sports club or swimming classes. Organizing family hikes and cycling are also the ways to maintain the fitness level of everyone.
Studies indicate that doing moderate exercise regularly helps in reducing inflammation plus regenerating the immune cells regularly. Hence, stay active by focusing on 30 minutes of regular exercise.
Good night’s sleep: It is essential to have a perfect relationship with sleep. Health experts recommend that adults should sleep for seven or more hours, teens for 8-10 hours, and infants or younger children for up to 14 hours everyday. Let us tell you that inadequate sleep is directly connected to higher susceptibility to sickness.
According to a study that included 164 people, those who got less than 6 hours of sleep every night were more likely to catch a cold in comparison to those who got a good night’s sleep of more than 6 hours every night. Giving proper rest to your body boosts your natural immunity. If you are sick, you can obviously sleep more so that your immune system can fight the illness in a better way.
If you are facing any issues while sleeping, skip the screen time at least an hour before bed. The blue light coming out of the electronic devices disrupts the circadian rhythm, i.e., the natural sleep-wake cycle. Sleep in a completely dark room, or try using an eye mask. Don’t forget to sleep at the same time every day.
Relaxation: Let’s be honest! Stress is never good for your health, body, and immune system. Therefore, it is important to have some peaceful time in a day. How can you have a calm time?
Mindfulness meditation can rightly help you with this. If you are unsure about it, you can start with as little as possible, like deep breathing for a few minutes each day. It calms down the nervous system and helps with sleep.
Healthy diet: Diet is the primary aspect when we are talking about immune health. Essential vitamins and nutrients that you get from the food are prime to keep your immune system functioning properly. You can derive the essential vitamins from plant-based foods like fruits and vegetables, or you can consider taking additional supplements.
In case you are allergic to certain food sources, it is particularly recommended to consider supplements. Furthermore, an allergy test kit helps you find the sources that you are allergic to.
Note: Avoid the consumption of refined sugar, processed foods, and caffeine. They negatively impact immunity.
So, what other foods can you opt for to strengthen your immunity system? Have a look!
Citrus fruits: If you frequently suffer from cold, you need to include a lot of citrus fruits in your diet. These are the perfect source of Vitamin C. It helps in surging up the production of White blood cells, which are vital to fighting off infections. Examples of citrus fruits include – Oranges, grapefruit, lemons, etc.
Ginger: Ginger is yet another food that you can include in your food items to boost immunity. It decreases inflammation which further helps in reducing the sore throat. Do you know that ginger is used in many sweet desserts? If you have a sweet tooth, then it is a very good option for you. It also has cholesterol-lowering properties.
Spinach: There are enough reasons to include Spinach in your diet. It is loaded with vitamin C, multiple antioxidants, and beta carotene. All of them enhance the infection-fighting ability in your body. And ensure that you do not cook it too much as cooking sheds its nutrients. A little cooking would be fine as it makes it easy to absorb Vitamin-A.
Turmeric: Most households use turmeric as a key ingredient while cooking. This bright yellow spice has been popular for ages for its anti-inflammatory properties. It is also useful in having relief from rheumatoid arthritis and osteoarthritis. Do you know how turmeric got its color? It is due to the high concentration of the compound named curcumin. Curcumin is an immunity booster and comes with anti-viral properties.
Kiwi: Kiwis are the fruit with rich nutrients like folate, Vitamin K and C and potassium. There is no denying the fact that Vitamin C boosts the immune system as it develops WBCs to fight the infection. The rest of the nutrients keep other functions of the body smooth.
Almonds: Besides being rich in Vitamin C, they are also rich in Vitamin E and come with many antioxidants. These antioxidants build up in the cell membranes, thereby protecting the cells from oxidative damage. Moreover, these antioxidants support pulmonary immune function. Even almonds are counted as the world’s best source of Vitamin E. Hence, do not forget to include this in your diet.
To sum it all up
Having a strong immune system is vital to fight off infections and stay active. So, start small by making a few changes in your lifestyle to boost it. Reduce sugar intake, drink plenty of water, prioritize sleep, and take out some time for exercise. Eat right to be right. Put stress at the backseat and manage your stress levels as it is beneficial for your health. Last but not least, Frederick Philip Lenz can’t be more right when he said –
The most powerful force to maintaining a good immune system is the power of positive thinking and not allowing yourself to be unnecessarily drained emotionally by worries and fears.