How to Make Your Immune System Healthier and Stronger?
With the recent pandemic faced by different parts of the world right now due to the novel coronavirus, it is the top priority of everyone to strengthen their immune system. If you do not want to be an easy target for the virus, then make sure to take all the measures necessary to make your immune system healthier and stronger.
How To Strengthen Your Immune System Against Allergies
Here are some of the simple things you can do to achieve that result:
Get enough sleep
Sufficient sleep every day is essential for general health and well-being. It also specifically plays a huge role in improving your immunity. Insomnia sufferers are even known to have a low immune response to the flu vaccine.
It would be best to stick to the recommended number of hours of sleep daily, which is around 7 to 8 hours. If you don’t, then you will only increase your likelihood of dealing with certain ailments.
Make it a habit to exercise
Focus on moderate exercises as such work more effectively in boosting your immunity. Avoid extremely intense and prolonged exercises as much as possible as such might only suppress your immunity. The good thing about moderate exercises is that they can make vaccines more effective in those who have compromised immune systems.
Doing moderate exercises regularly can also lessen inflammation and support the regular regeneration of immune cells. Among the moderate exercises you can do include jogging, light hiking, swimming, steady biking, and brisk walking. To get the best results of moderate exercises for your immunity, focus on doing at least 150 minutes of them every week.
While hydrating yourself is not the ultimate protection against viruses and germs, it can prevent you from dealing with the negative effects of dehydration on your health. The problem with dehydration is that it can negatively affect your focus, physical performance, kidney and heart function, as well as mood.
It can also trigger headaches. All these issues make you more prone to suffering from various illnesses. With that said, you can expect proper hydration to play a major role in your immunity.
To ensure that you won’t get dehydrated, drink the recommended amount of water every day. It is best to drink water instead of other beverages as it is devoid of sugar, additives, and calories that might only harm your health.
Keep your stress level as low as possible
If you want to improve your immune system, then make sure that you also keep your stress level low. Know exactly how to manage and relieve stress and anxiety. Keep in mind that dealing with stress for the long term might only trigger inflammation as well as immune cell function imbalances.
Prolonged psychological stress also has the ability to suppress kids’ immune response. To help you fight stress, you should get engaged in some of the most relaxing activities. Among them are yoga, mindfulness practices, meditation, and journaling. If you feel an extremely high level of stress, then you may also want to seek the aid of a licensed therapist or counselor.
Increase your intake of foods rich in Vitamin C
Another way to strengthen your immunity is to take in more foods rich in Vitamin C. It is mainly because Vitamin C is famous for significantly boosting one’s immunity.
In fact, eating kiwi, which has high Vitamin C content, daily can significantly reduce the duration and severity of symptoms caused by upper respiratory infections. It would be best to get your fill of this vitamin from natural sources, including broccoli, oranges, kiwi, and cantaloupe.
Make sure to get enough antioxidants
Remember that stress tends to lower your immunity, which might cause you to become more vulnerable to certain ailments. With that in mind, you should look for ways to supply your body with more than enough antioxidants.
It is because antioxidants can help fight oxidative stress, translating to a better and stronger immune system. Among those that you should include in your diet to get a good supply of antioxidants are colorful fruits and veggies, like spinach, carrots, and berries.
Taking foods rich in Vitamin E is also a must. It is because this vitamin can be classified as a powerful antioxidant capable of fighting infections from the body. Some foods rich in it are spinach, seeds, and nuts.
Get enough Vitamin B6
Vitamin B6 is essential for those who would like to improve their immunity because of its ability to support the biochemical reactions of the system. Make it a point to include foods rich in this B vitamin in your regular diet. Some of those foods that have high Vitamin B6 content are cold-water fish, like tuna and salmon, chicken, chickpeas, and green veggies.
Expose yourself to natural light
This means you have to step out and let your body get soaked by the morning sun. Doing so will help your body produce more Vitamin D, which is vital for your immune system’s healthy functioning. It is because of the role that this vitamin plays in producing antibodies.
Inadequate supply of Vitamin D within your body can trigger respiratory issues. To avoid such problems, expose yourself to the sun for around ten to fifteen minutes every day. You can do so by taking a brisk walk for that duration every morning.
Reduce alcohol intake
Alcohol is always part of celebration and socialization. However, make it a habit to drink only in moderation. Remember that excessive intake of alcohol might weaken your body’s defenses from viruses.
It can affect your immune system, increasing your likelihood of dealing with illnesses more often. With that in mind, cut back on alcohol, if you think you can’t fully eliminate drinking from your habits.
Other Tips on How To Increase Your Immune System With Food
Apart from the mentioned tips, it is also advisable to keep up with your vaccines. It is advisable for everyone six months old and above to get their shot of flu vaccine every year. Your vaccines are among your best defenses from viruses and illnesses. Make sure to try maintaining a healthy weight, too.
Making even minor changes in your daily routines and diets can already make a significant impact on your immunity. The tips here are simple, but they are effective in strengthening your immune system, thereby helping you stay protected from virus infections.
Just follow these simple tips and habits and you will suddenly notice a huge change in the strength of your body and the ability of your immune system to beat viruses and certain ailments.