Strong immune health can help the body fight off illnesses. Boosting immunity is not easy. There are some lifestyle changes you need to make to strengthen the body’s natural defense system and to fight harmful viruses or organisms. Here are a few remarkable tips to help strengthen the immune system.
1.Sleep well
You can achieve a lot if you sleep right and sleep well. Sleep and immunity are closely tied. Poor quality sleep is connected to high susceptibility to sickness. Individuals who sleep for less than 6 hours each night are more likely to catch a cold than those who sleep for 6 hours or more every night. Getting enough rest can strengthen natural immunity and allow the body to fight the illnesses. It is important for adults to get 7 or more hours of sleep daily and teens should get 8-10 hours of sleep while younger children and infants need 14 hours of sleep. If you find it difficult to fall asleep, limit the screen time for one hour before bed as it can disrupt the natural sleeping cycle of the body. Other tips include sleeping in a dark room and going to bed at the same time every night.
2.Eat right
The right diet can have a huge impact on your health and wellbeing. You should include whole plant foods including nuts, vegetables, fruits, and seeds in your diet as it is rich in nutrients. It will give you a stronghold against harmful organisms. These foods can help reduce inflammation by combatting the unstable compounds known as free radicals that can lead to inflammation by building up in the body at high levels. Chronic inflammation is associated with different types of health conditions including heart disease, cancer, and Alzheimer’s. The fiber component in plant foods will feed the gut microbiome and will build a strong community of healthy bacteria. Even vegetables and fruits rich in Vitamin C can reduce the occurrence of the common cold.
3.Include healthy fats in your diet
There are healthy fats present in salmon and olive oil. These fats can boost the immune response of the body to pathogens and can decrease inflammation. Olive oil is anti-inflammatory and is associated with a low risk of chronic diseases like type 2 diabetes or heart disease. It also helps the body fight off harmful disease-causing viruses and bacteria.
4.Take a probiotic supplement
Include fermented foods in your diet as they are rich in beneficial bacteria known as probiotics. They can populate the digestive tract and includes kefir, kimchi, yogurt, natto, and sauerkraut. A strong network of gut bacteria can help the immune cells understand the difference between normal cells and harmful organisms. If you do not eat fermented foods regularly, consider taking probiotic supplements. It can help build a strong immune response and reduces the occurrence of the virus in the body. If you have a fear of taking medication, you can easily work around it by changing the dosing method or talking therapy.
5.Cut down on sugar
Research has shown that added sugar and refined carbs can lead to obesity which can increase the risk of getting sick. People with obesity are more likely to get the flu even after taking a flu vaccine as compared to those without obesity. It is important to curb the sugar intake to reduce inflammation and it also helps with weight loss. It will reduce the risk of chronic health conditions like heart disease and type 2 diabetes. You should limit the sugar intake to less than 5% of the daily calories.
6.Exercise
Moderate exercise can give a boost to the immune system. Even a single session of moderate activity can have a strong impact on your health and wellbeing. It helps the immune cells regenerate effectively. You should include activities like brisk walking, bicycling, jogging, swimming, and light hiking.
7.Hydrate
Drinking adequate water is important for your overall health and well-being. It does not necessarily protect you from viruses but it prevents dehydration. If you do not drink enough water, it can cause headaches and hinder your physical performance. It will have an impact on your heart and kidney function, mood, digestion, and focus.
Follow these 7 tips to boost the immune system and to stay safe from illnesses. You can make this small but significant lifestyle and diet changes today. Reduce the sugar intake, remain hydrated, and always get enough sleep. It is equally important to maintain your stress levels. If necessary, you might also need to take supplements to ensure an adequate amount of minerals and vitamins in the body. These suggestions may not prevent an illness completely but they can strengthen the body’s defenses against harmful viruses and germs.
