Whether it is cold and flu season, you’re sick, or you’re thinking of taking preventive measures to remain healthy, we are revealing our favorite ways to support your immune system.
Your immune system is your body’s first guard against sickness. The immune system is made up of cells, tissues, and organs that join forces to challenge infections caused by bacteria, viruses, and toxins. Although we all gets sick occasionally, there are things we can do frequently to help ensure our immune system stays healthy.
Many of us realize that the meals we eat every day impacts our health. From a young age, the message is to make sure to eat your vegetables. But what are examples of the best foods to eat to promote assist our immune system?
Foods strong in Vitamin C work toward sustaining your body and boosting white blood cells, which help challenge diseases. Examples are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just found in fruits! Vegetables, such as red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a key nutrient that aids with the creation of new red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A large amount of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
While you’re scouring for a delicious, healthy salad, kick it off with a portion of spinach and leafy greens (Vitamin C), include your preferred fruit or vegetable (let’s get some Vitamin C!), and top with a wholesome protein like chicken (Vitamin B-6) and a number of almonds or seeds that bring a healthy fat.
And don’t forget to drink water! The adult human body contains 60% water. In order to obtain optimal hydration, drink your weight divided by two in ounces. For example, if you weigh 160 pounds, you should drink 80 ounces of water each day.
Work Your Body
Did you know that the lymphatic system, which is responsible for eliminating waste and pollutants in your body, is the one system that doesn’t work without movement? To keep your lymphatic system moving, you need to move too. When you’re active, your body allows the flow of white blood cells and antibodies quicker, which can help the cells identify and fight infections faster than if you continue to be inactive.
Not only is staying active an important part of a fit body, it’s also vital to your mental health! Stress can impact your health. Research shows that individuals who experience ongoing stress are more apt to have unstable immune systems, which can bring about more common illness. Continual exercise assists to steady stress hormones, such as cortisol, making you happy and healthy!
Not feeling well? It’s okay to enjoy a break! Please don’t feel it’s necessary to push yourself to work out if you’re sick or injured. Heeding to your body and providing it the rest it wants is equally important.
Get Plenty of Zzzs
Now that you’ve thought about your healthy food for the next few days and moved your body with some exercise, it’s time to sleep! Sleep is how your body restores homeostasis, also known as chemical balance within the body. During sleep, your body is able to adjust your immune system, make healthy cells, and get rid of damaged cells. A good night’s sleep is crucial to your body’s likelihood to stay healthy.
Despite the fact that sleep needs fluctuate by person, experts advise adults reach 7-9 hours of sleep every night. If you have difficulty falling asleep or keeping asleep, try sticking to a sleep schedule – that includes on Saturday and Sunday. Just like diet and exercise, a sleep schedule is important to a body that is healthy and happy.
Eating healthy, nutrient-dense foods, physical activity, and observing your body and allowing it appropriate rest are a handful ways to support and enhance your immune system.