The universe today needs you healthy! With the spread of so many viruses and diseases in today’s world, it has become of utmost importance to maintain a healthy and strong immune system for both you and your family members.
Your immune system acts as a remarkable shield of defense defending you against disease-causing microorganisms and pathogens. The organs, tissues and proteins that constitute the immune system work in harmony in order to fight of any foreign bodies that attacks the body.
Even though there’s no “magic pill” that you can take, there are several ways to boost your immunity up a notch. Adopting natural and good health guidelines is the only way to help you keep your immune system functioning properly and to strengthen your body’s first line of defense when it weakens.
Here are some healthy strategies to boost your immune system:
Abstain from smoking:
Smoking weakens the immune system, and when the immune system weakens then the body cannot produce the right antibodies to fight off viruses.
Get adequate sleep:
Inadequate or poor-quality sleep is associated with a higher probability of getting sick. Aim for an average of 7 hours of sleep per day.
Expose yourself to enough sunlight:
Regular sun exposure is the most natural way to get some vitamin D. In order to keep good blood levels, make sure you get exposed to direct midday sunlight for 10-30 minutes.
Exercise on a regular basis:
Carve in at least 10 to 30 minutes of exercise into your daily routine.
Maintain a healthy diet:
Make sure to include in your diet fruits, vegetables, nuts, seeds and legumes. These whole plant foods are rich in vitamins, nutrients, and antioxidants that can help you fight against harmful pathogens and lower your susceptibility to illness. Foods rich in vitamin C are essential for boosting the immune system. Eating lemon, grapefruit, mandarin, berries, paprika, broccoli, almonds, spinach, kiwi, turmeric, garlic, and ginger will give your body a good dose of vitamin C, which may reduce the duration of the common cold. B6 is also an essential vitamin in your diet, and foods that contain this vitamin are chicken, salmon, tuna, vegetables, and chickpeas. Stay away from foods that contain lots of sugar. Not only are added sugars and refined carbs bad for your health, but they also harm your teeth and may contribute to overweight and obesity.
Hygiene:
Protect yourself from germs and bacteria and follow good personal hygiene habits. By doing so, you would prevent infection before it begins and you would avoid spreading it to others. Wash your hands frequently, cover your mouth and nose with a tissue when you sneeze or cough, and avoid sharing dishes or eating utensils.
Manage your stress levels:
Studies have revealed that long-term stress promotes inflammation, imbalances in the immune system and can actually suppress the immune response. Even low-grade stress causes the body to produce too much cortisol, the stress hormone. Activities that may help you decrease your stress levels may involve meditation, exercise, writing, reading a book, yoga, listening to music and any other activity that may appeal to you. You may also find it beneficial to seek help from a counselor or therapist.
