Whether the timing is cold and flu season, you’re not feeling the best, or you’re thinking of taking preventive measures to remain healthy, we are providing our favorite suggestions to help your immune system.
Your immune system is your body’s first protection against illness. The immune system contains cells, tissues, and organs that collaborate to fight infections produced by bacteria, viruses, and toxins. Although every individual gets sick from time to time, there are things we can do frequently to help ensure our immune system stays healthy.
It’s probably not a surprise that the food we consume every day affects our health. Ever since we were little, we’re told to make sure to eat your vegetables. But what are ideas of the best foods to eat to help a healthy immune system?
Foods strong in Vitamin C are great for supporting your body and increasing white blood cells, which help fight infections. These include oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely available from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a crucial player that aids with the formation of more red blood cells. So while Vitamin C helps increase white blood cells, Vitamin B-6 supports red blood cells. A great source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re searching for a tasty, nutrient-packed salad, start with a base of spinach and leafy greens (Vitamin C), incorporate your preferred fruit or vegetable (more Vitamin C!), and top with a wholesome protein like chicken (Vitamin B-6) and a few almonds or seeds for a healthy fat.
And remind yourself to drink water! The adult human body is 60% water. For the best hydration, drink half your body weight in ounces. For example, at 160 pounds, you want to have 80 ounces of water on a daily basis.
Move Your Body
Did you comprehend that your lymphatic system, which is in charge of eliminating waste and contaminants in your body, is the only system that won’t function without movement? To keep your lymphatic system moving, you need to move too. By creating movement, your body distributes white blood cells and antibodies more rapidly, this can help the cells locate and destroy infections more rapidly than if you continue to be inactive.
Not only is remaining on the go a critical piece of a fit body, it’s also helpful to your emotional well-being! Stress can impact your health. Research shows that people who suffer recurrent stress are more probable to have compromised immune systems, which could cause more common illness. Continual exercise aids in helping to steady stress hormones, such as cortisol, making you content and healthy!
Feeling sick? You’re fine to have a rest day! There is no reason to push yourself to work out if you feel unwell or wounded. Listening to your body and providing it the downtime it wants is just as important.
Get Your Zzzs
After you’ve meal prepped your wholesome food for the next few days and moved your body with some exercise, it’s time to sleep! Sleep is the way your body reestablishes homeostasis, otherwise referred to as chemical balance throughout the body. During sleep, your body can control your immune system, generate healthy cells, and get rid of damaged cells. A good night’s sleep is critical to your body’s potential to remain healthy.
Despite the fact that sleep needs change by each person, experts urge adults allow 7-9 hours of sleep each night. If you have difficulty falling asleep or remaining asleep, try adhering to a sleep schedule – seven days a week. Just like diet and exercise, a sleep schedule is critical to keeping your body happy and healthy.
Eating healthy, nutrient-dense snacks and meal items, getting physical movement in, and paying attention to your body and providing it appropriate rest are all ways to aide and improve your immune system.