Whether the timing is cold and flu season, you’re not feeling the best, or you’re planning on taking preventive measures to keep healthy, we are sharing our favorite tips to help your immune system.
Your immune system is your body’s first defense against sickness. A body’s immune system contains cells, tissues, and organs that work together to fight infections caused by bacteria, viruses, and toxins. Although we all gets sick periodically, there are things we can do regularly to help ensure our immune system stays healthy.
Many of us realize that the food we consume every day impacts our health. From a young age, we’re told to don’t forget about your veggies. But what are some of the best foods to eat to promote assist our immune system?
Foods high in Vitamin C work toward assisting your body and boosting white blood cells, which help fight infections. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t only found in fruits! Vegetables, like red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a key essential that helps with the development of additional red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A good source of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
When you’re searching for a delicious, nutrient-packed salad, begin with a base of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (let’s get some Vitamin C!), and top with a nutritious protein like chicken (Vitamin B-6) and a few almonds or seeds for a healthy fat.
And remind yourself to keep drinking water! The adult human body contains 60% water. In order to obtain optimal hydration, drink half your body weight in ounces. To give you an idea, at 160 pounds, you should drink 80 ounces of water every day.
Build Your Body
Did you comprehend that a body’s lymphatic system, which is the system for removing waste and contaminants within your body, is the only system that doesn’t work without movement? To aide in your lymphatic system working, you must move too. By creating movement, your body distributes white blood cells and antibodies more rapidly, and that can help these cells identify and destroy infections more rapidly than if you remain sitting.
Not only is keeping active a critical piece of a fit body, movement is also crucial to your mental health! Stress plays a role in your health. Research shows that those who undergo recurrent stress are more prone to have unstable immune systems, which could bring about more recurrent illness. Continual exercise aids in helping to steady stress hormones, for example cortisol, making you content and healthy!
Not feeling well? It’s okay to enjoy a rest day! There is no reason to push yourself to exercise if you’re ill or injured. Paying attention to your body and giving it the downtime it needs is similarily important.
Get Plenty of Zzzs
After you’ve thought about your healthy food for the week and moved your body with some exercise, it’s time to snooze! Sleep is a process used so your body repairs homeostasis, otherwise referred to as chemical balance throughout the body. During sleep, your body is able to adjust your immune system, generate healthy cells, and get rid of damaged cells. Rest is critical to your body’s likelihood to keep healthy.
Even though sleep guidelines change by person, experts urge adults get 7-9 hours of sleep each night. If you have issues falling asleep or keeping asleep, try adhering to a sleep schedule – even during the weekend. Just like diet and exercise, a sleep routine is key to keeping your body happy and healthy.
Eating wholesome, nutrient-dense snacks and meal items, physical activity, and paying attention to your body and allowing it appropriate rest are a few ways to care for and increase your immune system.