Whether the timing is cold and flu season, you’re sick, or you’re thinking of taking preventive measures to stay healthy, we are providing our favorite tips to help your immune system.
Your immune system is your body’s first protection against sickness. A body’s immune system consists of cells, tissues, and organs that collaborate to challenge infections produced by bacteria, viruses, and toxins. Although everyone gets sick from time to time, there are things we can do frequently to help keep our immune system healthy.
Many of us realize that the food we consume every day plays a part in our health. Ever since we were little, the message is to don’t forget about your veggies. But what are examples of the best foods to eat to promote a healthy immune system?
Foods strong in Vitamin C help to sustaining your body and increasing white blood cells, which help challenge infections. These include oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just available from fruits! Vegetables, like red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a critical nutrient that aids with the establishment of additional red blood cells. Essentially Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A good source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re scouring for a yummy, nutrient-packed salad, start with a base of spinach and leafy greens (Vitamin C), add your preferred fruit or vegetable (let’s get some Vitamin C!), and end with a nutritious protein like chicken (Vitamin B-6) and a number of almonds or seeds that bring a healthy fat.
And don’t forget to keep drinking water! The adult human body contains 60% water. To get the best hydration, drink your weight divided by two in ounces. To give you an idea, if you weigh 160 pounds, you should consume 80 ounces of water every day.
Build Your Body
Did you realize that a body’s lymphatic system, which is in charge of eliminating waste and toxins throughout your body, is the sole system that doesn’t work without movement? To keep your lymphatic system processing, you need to move too. When performing an activity, your body distributes white blood cells and antibodies quicker, this can help these cells identify and fight infections quicker than if you stay sedentary.
Not only is remaining lively a critical piece of a fit body, movement is also vital to your mental health! Stress can impact your health. Research shows that people who undergo frequent stress are more likely to have weakened immune systems, which can bring about more recurrent illness. Continual exercise assists to steady stress hormones, like cortisol, keeping you content and healthy!
Not feeling well? It’s okay to enjoy a day off! Please don’t feel it’s necessary to push yourself to exercise if you are feeling sick or injured. Paying attention to your body and giving it the downtime it needs is similarily important.
Get Some Zzzs
Once you’ve you’ve mapped out your healthy food for the week and moved your body with some activity, 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 control your immune system, make healthy cells, and get rid of damaged cells. A good night’s sleep is central to your body’s potential to stay healthy.
Even though sleep guidelines change by individuals, experts suggest adults get 7-9 hours of sleep every night. If you have difficulty falling asleep or remaining asleep, try adhering to a sleep schedule – all week long. Similar to diet and exercise, a sleep routine is beneficial to having a happy and healthy body.
Eating wholesome, nutrient-dense snacks and meal items, moving your body and exercising, and listening to your body and offering it proper rest are a handful ways to support and increase your immune system.