Whether it’s cold and flu season, you’re sick, or you’re planning on taking preventive measures to remain healthy, we are sharing our favorite suggestions to help your immune system.
Your immune system is your body’s first defense against disease. A body’s immune system is made up of cells, tissues, and organs that join forces to battle infections produced by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are things we can do regularly to help improve our immune system to keep us healthy.
You likely know that the food we consume every day affects our health. Starting as little kids, our parents tell us to make sure to eat your vegetables. But what are examples of the best foods to eat to help ensure our immune systems remain healthy?
Foods strong in Vitamin C are great for sustaining your body and increasing white blood cells, which help challenge illnesses. Examples are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t just available from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a critical nutrient that helps with the creation of additional red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A large source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
While you’re searching for a delicious, nourishing salad, begin with a selection of spinach and leafy greens (Vitamin C), incorporate your chosen fruit or vegetable (get that Vitamin C!), and top with a healthy protein like chicken (Vitamin B-6) and a few almonds or seeds for a healthy fat.
And don’t forget to drink water! The adult human body has 60% water. In order to obtain optimal hydration, drink half your body weight in ounces. So, if you weigh 160 pounds, you want to drink 80 ounces of water each day.
Move Your Body
Did you comprehend that a body’s lymphatic system, which is the system for eliminating waste and contaminants within your body, is the sole system that can’t do its job without movement? To help support your lymphatic system processing, you need to move with it. When you’re active, your body distributes white blood cells and antibodies faster, and that can help these cells find and combat infections more rapidly than if you keep inactive.
Not only is remaining active an important part of a fit body, movement is also essential to your emotional well-being! Stress can impact your emotional condition. Research shows that those who experience repeated stress are more liable to have unstable immune systems, which may bring about more common illness. Regular exercise aids in helping to steady stress hormones, such as cortisol, keeping you content and healthy!
Don’t feel great? You are welcome to need a break! Don’t push yourself to move around too much if you’re ill or hurt. Listening to your body and providing it the rest it requires is equally important.
Get Your Zzzs
Now that you’ve thought about your healthy food for the next few days and moved your body with some workouts, it’s time to rest! Sleep is the way your body restores homeostasis, also known as chemical balance within the body. During sleep, your body can adjust your immune system, make healthy cells, and eliminate damaged cells. Sleep is critical to your body’s ability to remain healthy.
Even though sleep requirements differ by person, experts urge adults reach 7-9 hours of sleep each night. If you have problems falling asleep or remaining asleep, try adhering to a sleep schedule – that includes on Saturday and Sunday. Not unlike diet and exercise, a sleep schedule is key to a body that is healthy and happy.
Eating wholesome, nutrient-dense foods, getting physical movement in, and paying attention to your body and providing it proper rest are a handful ways to help and increase your immune system.