Whether it’s cold and flu season, you’re sick, or you’re planning on taking preventive measures to stay healthy, we are sharing our favorite tips to help your immune system.
Your immune system is your body’s first guard against disease. Your immune system consists of cells, tissues, and organs that collaborate to battle infections instigated by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are steps we can do frequently to help improve our immune system to keep us healthy.
Many of us realize that the meals we eat every day affects our health. From a young age, we’re told to make sure to eat your vegetables. But what are examples of the best foods to eat to encourage ensure our immune systems remain healthy?
Foods strong in Vitamin C are great for assisting your body and increasing white blood cells, which help fight diseases. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t solely sourced from fruits! Vegetables, like red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a crucial player that aids with the development 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 can be located in proteins like chicken, turkey, fish, and eggs.
If you’re searching for a delicious, nourishing salad, kick it off with a selection of spinach and leafy greens (Vitamin C), incorporate your chosen fruit or vegetable (get that Vitamin C!), and top with a wholesome protein like chicken (Vitamin B-6) and some almonds or seeds for a healthy fat.
And don’t forget to keep drinking water! The adult human body has 60% water. In order to obtain ideal hydration, drink half your body weight in ounces. So, at 160 pounds, you want to consume 80 ounces of water daily.
Move Your Body
Did you know that the lymphatic system, which is responsible for eliminating waste and pollutants throughout your body, is the sole system that doesn’t work without movement? To aide in your lymphatic system processing, you have to move too. By creating movement, your body allows the flow of white blood cells and antibodies more rapidly, which can help the cells identify and combat infections more quickly than if you stay sedentary.
Not only is keeping active a large factor of a strong body, activity is also key to your emotional well-being! Stress is a key piece to your emotional condition. Research shows that people who suffer repeated stress are more likely to have unstable immune systems, which could bring about more common illness. Ongoing exercise assists to steady stress hormones, such as cortisol, making you content and healthy!
Not feeling well? You are welcome to take a break! Please don’t feel it’s necessary to push yourself to move around too much if you are feeling unwell or injured. Listening to your body and giving it the rest it requires is equally important.
Get Your Zzzs
After you’ve thought about your healthy food for the next few days and moved your body with some activity, it’s time to snooze! Sleep is a process used so your body reestablishes homeostasis, otherwise referred to as chemical balance inside the body. During sleep, your body has the opportunity to control your immune system, make healthy cells, and get rid of damaged cells. Sleep is crucial to your body’s likelihood to stay healthy.
While sleep requirements differ by each person, experts counsel adults allow 7-9 hours of sleep during the night. If you have challenges falling asleep or remaining asleep, try incorporating a sleep schedule – all week long. Not unlike diet and exercise, a sleep schedule is beneficial to having a happy and healthy body.
Eating wholesome, nutrient-dense snacks and meal items, getting physical movement in, and listening to your body and offering it appropriate rest are all ways to aide and boost your immune system.