Whether it is cold and flu season, you’re feeling a little under the weather, 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 protection against illness. A body’s immune system contains cells, tissues, and organs that join forces to battle infections instigated by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are things we can do frequently to help keep our immune system healthy.
You likely know that the meals we eat every day affects our health. From a young age, our parents tell us to eat our vegetables. But what are examples of the best foods to eat to help ensure our immune systems remain healthy?
Foods strong in Vitamin C work toward supporting your body and increasing white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t only found in fruits! Vegetables, like red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a vital essential that aids with the creation of more red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A large source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re looking for a tasty, nourishing salad, kick it off with a portion of spinach and leafy greens (Vitamin C), include your chosen fruit or vegetable (more Vitamin C!), and complete it with a healthy protein like chicken (Vitamin B-6) and a number of almonds or seeds to provide a healthy fat.
And remember to drink water! The adult human body has 60% water. To get optimal hydration, drink 50 percent of your weight in ounces. So, if you weigh 160 pounds, you need to have 80 ounces of water on a daily basis.
Work Your Body
Did you comprehend that a body’s lymphatic system, which is in charge of getting rid of waste and toxins in your body, is the only system that doesn’t work without movement? To keep your lymphatic system working, you have to move with it. When performing an activity, your body circulates white blood cells and antibodies faster, this can help these cells locate and destroy infections more rapidly than if you keep inactive.
Not only is keeping active a critical piece of a healthy body, activity is also crucial to your emotional well-being! Stress is a key piece to your well-being. Research shows that individuals who experience recurrent stress are more likely to have weakened immune systems, which may bring about more common illness. Continual exercise assists to steady stress hormones, like cortisol, resulting in you content and healthy!
Feeling sick? You’re fine to take a break! Please don’t feel it’s necessary to push yourself to exercise if you are feeling unwell or injured. Heeding to your body and giving it the time it wants is similarily important.
Get Your Zzzs
Once you’ve you’ve thought about your nutritious food for the next few days and moved your body with some activity, it’s time to snooze! Sleep is how your body repairs homeostasis, or chemical balance within the body. While sleeping, your body can regulate your immune system, make healthy cells, and eliminate damaged cells. A good night’s sleep is crucial to your body’s likelihood to keep healthy.
While sleep requirements vary by person, experts propose adults reach 7-9 hours of sleep every night. If you have difficulty falling asleep or remaining asleep, try implementing a sleep schedule – all week long. Not unlike diet and exercise, a sleep habit is important to a body that is healthy and happy.
Eating healthy, nutrient-dense meals, physical activity, and listening to your body and allowing it proper rest are a few ways to aide and boost your immune system.