Whether it is cold and flu season, you’re not feeling the best, or you’re thinking of taking preventive measures to keep healthy, we are providing our favorite ways to support your immune system.
Your immune system is your body’s first defense against illness. The immune system contains cells, tissues, and organs that join forces to challenge infections caused by bacteria, viruses, and toxins. Although everyone gets sick periodically, there are steps we can do often to help keep our immune system healthy.
You likely know that the meals we eat every day affects our health. Ever since we were little, we’re told to don’t forget about your veggies. But what are examples of the best foods to eat to encourage a healthy immune system?
Foods high in Vitamin C help to sustaining your body and improving white blood cells, which help battle diseases. These include oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just available from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a vital essential that aids with the creation of more red blood cells. Essentially Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A large source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
While you’re searching for a tasty, healthy salad, begin with a selection of spinach and leafy greens (Vitamin C), add your favorite fruit or vegetable (get that Vitamin C!), and end with a healthy protein like chicken (Vitamin B-6) and some almonds or seeds that bring a healthy fat.
And remind yourself to keep drinking water! The adult human body has 60% water. To get the best hydration, drink your weight divided by two in ounces. To give you an idea, if your weight is 160 pounds, you need to have 80 ounces of water on a daily basis.
Work Your Body
Did you realize that your lymphatic system, which is responsible for eliminating waste and toxins within your body, is the only system that won’t function without movement? To aide in your lymphatic system working, you have to move too. When performing an activity, your body allows the flow of white blood cells and antibodies more rapidly, which can help the cells identify and destroy infections sooner than if you continue to be sedentary.
Not only is staying lively a critical piece of a fit body, movement is also crucial to your emotional well-being! Stress plays a role in your well-being. Research shows that people who face recurrent stress are more apt to have unstable immune systems, which can result in more recurrent illness. Continual exercise assists to stabilize stress hormones, such as cortisol, making you pleased and healthy!
Feeling sick? You’re fine to have a rest day! There is no reason to push yourself to work out if you’re unwell or wounded. Heeding to your body and giving it the rest it wants is similarily important.
Get Some Zzzs
Once you’ve you’ve mapped out your nutritious food for the upcoming meals and moved your body with some activity, it’s time to rest! Sleep is the way your body restores homeostasis, also known as chemical balance within the body. During sleep, your body can control your immune system, produce healthy cells, and remove damaged cells. Sleep is central to your body’s likelihood to stay healthy.
Even though sleep guidelines fluctuate by person, experts propose adults reach 7-9 hours of sleep each night. If you have difficulty falling asleep or staying asleep, try sticking to a sleep schedule – even during the weekend. Similar to diet and exercise, a sleep schedule is key to a body that is healthy and happy.
Eating healthy, nutrient-dense snacks and meal items, getting physical movement in, and observing your body and allowing it adequate rest are a handful ways to support and boost your immune system.