Whether it’s cold and flu season, you’re not feeling the best, or you’re interested in taking preventive measures to keep healthy, we are revealing our favorite suggestions to support your immune system.
Your immune system is your body’s first guard against sickness. Your immune system is made up of cells, tissues, and organs that join forces to battle infections instigated by bacteria, viruses, and toxins. Although we all gets sick occasionally, there are things we can do regularly to help keep our immune system healthy.
It’s probably not a surprise that what we eat every day plays a part in our health. Starting as little kids, our parents tell us to eat our vegetables. But what are examples of the best foods to eat to encourage a healthy immune system?
Foods high in Vitamin C work toward sustaining your body and improving white blood cells, which help battle illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just sourced from fruits! Vegetables, like red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a crucial essential that assists with the creation of new red blood cells. Basically Vitamin C helps increase 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.
If you’re searching for a delicious, nutrient-packed salad, start with a base of spinach and leafy greens (Vitamin C), include your preferred fruit or vegetable (more Vitamin C!), and finish with a nutritious 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. For ideal hydration, drink half your body weight in ounces. For example, if your weight is 160 pounds, you should consume 80 ounces of water each day.
Move Your Body
Did you know that your lymphatic system, which is in charge of removing waste and toxins within your body, is the one system that won’t function without movement? To help support your lymphatic system moving, you have to move with it. When you’re active, your body circulates white blood cells and antibodies more rapidly, and that can help these cells identify and destroy infections sooner than if you keep sitting.
Not only is staying on the go an important part of a fit body, movement is also helpful to your mental health! Stress plays a role in your health. Research shows that individuals who go through recurrent stress are more prone to have weakened immune systems, which can bring about more recurrent illness. Routine exercise aids in helping to balance stress hormones, for example cortisol, making you pleased and healthy!
Feeling sick? It’s okay to have a break! Don’t push yourself to exercise if you feel unwell or wounded. Paying attention to your body and giving it the time it wants is similarily important.
Get Your Zzzs
Now that you’ve thought about your wholesome food for the week and moved your body with some workouts, it’s time to rest! Sleep is the way your body restores homeostasis, otherwise referred to as chemical balance throughout the body. While sleeping, your body can adjust your immune system, make healthy cells, and eliminate damaged cells. Rest is crucial to your body’s likelihood to keep healthy.
Despite the fact that sleep needs fluctuate by person, experts recommend adults reach 7-9 hours of sleep during the night. If you have problems falling asleep or keeping asleep, try implementing a sleep schedule – that includes on Saturday and Sunday. Not unlike diet and exercise, a sleep habit is critical to having a happy and healthy body.
Eating healthy, nutrient-dense snacks and meal items, moving your body and exercising, and observing your body and offering it proper rest are several ways to care for and enhance your immune system.