Whether it’s cold and flu season, you’re sick, or you’re interested in taking preventive measures to stay healthy, we are sharing our favorite ways to support your immune system.
Your immune system is your body’s first guard against disease. A body’s immune system contains cells, tissues, and organs that collaborate to challenge infections caused by bacteria, viruses, and toxins. Although every individual gets sick periodically, there are things we can do regularly to help keep our immune system healthy.
It’s probably not a surprise that the food we consume every day plays a part in our health. Starting as little kids, our parents tell us to make sure to eat your vegetables. But what are ideas of the best foods to eat to promote a healthy immune system?
Foods high in Vitamin C are great for sustaining your body and boosting white blood cells, which help battle illnesses. Examples are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t solely found in fruits! Vegetables, for example red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a main nutrient that aids with the development of additional red blood cells. So while Vitamin C helps increase white blood cells, Vitamin B-6 does the same for red blood cells. A large supply of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
While you’re scouring for a yummy, healthy salad, kick it off with a selection of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (let’s get some Vitamin C!), and complete it with a wholesome protein like chicken (Vitamin B-6) and a few almonds or seeds that bring a healthy fat.
And remind yourself to drink water! The adult human body is 60% water. To get ideal hydration, drink half your body weight in ounces. To give you an idea, if your weight is 160 pounds, you want to have 80 ounces of water on a daily basis.
Build Your Body
Did you comprehend that a body’s lymphatic system, which is responsible for removing waste and toxins in your body, is the one system that can’t do its job without movement? To keep your lymphatic system working, you need to move too. When you’re active, your body circulates white blood cells and antibodies faster, which can help them find and combat infections quicker than if you remain inactive.
Not only is remaining active a large factor of a fit body, it’s also essential to your mental health! Stress is a key piece to your emotional condition. Research shows that those who face frequent stress are more likely to have compromised immune systems, which may cause more common illness. Ongoing exercise aids in helping to stabilize stress hormones, like cortisol, making you pleased and healthy!
Don’t feel great? You are welcome to have a rest day! Don’t push yourself to work out if you’re unwell or injured. Heeding to your body and giving it the time it requires is similarily important.
Get Plenty of Zzzs
Once you’ve you’ve meal prepped your wholesome food for the next few days and moved your body with some workouts, it’s time to sleep! Sleep is a process used so your body restores homeostasis, also known as chemical balance throughout the body. While sleeping, your body can regulate your immune system, generate healthy cells, and eliminate damaged cells. Rest is critical to your body’s ability to remain healthy.
Despite the fact that sleep needs fluctuate by each person, experts advise adults get 7-9 hours of sleep each night. If you have difficulty falling asleep or staying asleep, try implementing a sleep schedule – even during the weekend. Not unlike diet and exercise, a sleep habit is beneficial to having a happy and healthy body.
Eating healthy, nutrient-dense foods, moving your body and exercising, and observing your body and allowing it proper rest are a few ways to support and increase your immune system.