Whether it is cold and flu season, you’re not feeling the best, or you’re thinking of taking preventive measures to remain healthy, we are revealing our favorite tips to help your immune system.
Your immune system is your body’s first guard against disease. The immune system consists 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 steps we can do regularly to help ensure our immune system stays healthy.
Many of us realize that the food we consume every day affects our health. From a young age, our parents tell us to don’t forget about your veggies. But what are ideas of the best foods to eat to encourage assist our immune system?
Foods high in Vitamin C help to supporting your body and increasing white blood cells, which help battle illnesses. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just sourced from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, are packed with Vitamin C.
Vitamin B-6 is a main essential that aids with the creation of new red blood cells. Essentially Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A large source of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re searching for a delicious, healthy salad, start with a portion of spinach and leafy greens (Vitamin C), incorporate your chosen fruit or vegetable (get that Vitamin C!), and finish with a nutritious protein like chicken (Vitamin B-6) and a number of almonds or seeds for 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. So, if you weigh 160 pounds, you need to drink 80 ounces of water every day.
Work Your Body
Did you know that your lymphatic system, which is responsible for removing waste and contaminants throughout your body, is the sole system that doesn’t work without movement? To keep your lymphatic system moving, you need to move too. By creating movement, your body circulates white blood cells and antibodies quicker, this can help them locate and fight infections more rapidly than if you stay sitting.
Not only is keeping on the go a critical piece of a healthy body, activity is also vital to your mental health! Stress can impact your health. Research shows that individuals who experience repeated stress are more probable to have weakened immune systems, which can result in more frequent illness. Routine exercise helps stabilize stress hormones, such as cortisol, making you happy and healthy!
Don’t feel great? It’s okay to take a break! Please don’t feel it’s necessary to push yourself to work out if you’re unwell or hurt. Paying attention to your body and allowing it the rest it needs is just as important.
Get Plenty of Zzzs
Now that you’ve thought about your wholesome food for the next few days and moved your body with some exercise, it’s time to sleep! Sleep is a process used so your body restores homeostasis, or chemical balance throughout the body. During the sleep stage, your body is able to regulate your immune system, produce healthy cells, and eliminate damaged cells. A good night’s sleep is vital to your body’s likelihood to stay healthy.
While sleep guidelines fluctuate by person, experts propose adults reach 7-9 hours of sleep during the night. If you have challenges falling asleep or keeping asleep, try implementing a sleep schedule – seven days a week. Similar to diet and exercise, a sleep routine is beneficial to having a happy and healthy body.
Eating healthy, nutrient-dense snacks and meal items, getting physical movement in, and listening to your body and providing it proper rest are all ways to help and enhance your immune system.