Whether it is cold and flu season, you’re sick, or you’re planning on taking preventive measures to stay healthy, we are providing our favorite ways to support your immune system.
Your immune system is your body’s first defense against disease. The immune system contains cells, tissues, and organs that collaborate to fight infections instigated by bacteria, viruses, and toxins. Although everyone gets sick periodically, there are steps we can do often to help ensure our immune system stays healthy.
Many of us realize that what we eat every day impacts our health. Ever since we were little, we’re told to make sure to eat your vegetables. But what are some of the best foods to eat to encourage a healthy immune system?
Foods strong in Vitamin C are great for supporting your body and boosting white blood cells, which help fight infections. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t just available from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a vital nutrient that aids with the establishment of more red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 does the same for red blood cells. A large amount of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
When you’re looking for a delicious, healthy salad, begin with a portion of spinach and leafy greens (Vitamin C), add your favorite fruit or vegetable (let’s get some Vitamin C!), and end with a healthy protein like chicken (Vitamin B-6) and some almonds or seeds for a healthy fat.
And remind yourself to drink water! The adult human body contains 60% water. To get optimal hydration, drink half your body weight in ounces. For example, if your weight is 160 pounds, you need to drink 80 ounces of water every day.
Build Your Body
Did you comprehend that the lymphatic system, which is the system for getting rid of waste and toxins in your body, is the one system that can’t do its job without movement? To keep your lymphatic system processing, you have to move with it. When performing an activity, your body allows the flow of white blood cells and antibodies more rapidly, this can help them locate and fight infections more quickly than if you stay inactive.
Not only is keeping lively a large factor of a healthy body, movement is also key to your happiness! Stress is a key piece to your emotional condition. Research shows that those who suffer frequent stress are more probable to have weakened immune systems, which can cause more recurrent illness. Ongoing exercise assists to steady stress hormones, for example cortisol, resulting in you pleased and healthy!
Feeling sick? It’s okay to need a rest day! There is no reason to push yourself to exercise if you feel unwell or hurt. Listening to your body and allowing it the time it wants is just as important.
Get Some Zzzs
Now that you’ve thought about your healthy food for the upcoming meals and moved your body with some activity, it’s time to sleep! Sleep is the way your body reestablishes homeostasis, or chemical balance throughout the body. During sleep, your body is able to adjust your immune system, make healthy cells, and eliminate damaged cells. Sleep is crucial to your body’s ability to stay healthy.
Even though sleep needs fluctuate by each person, experts urge adults get 7-9 hours of sleep each night. If you have difficulty falling asleep or remaining asleep, try implementing a sleep schedule – that includes on Saturday and Sunday. Similar to diet and exercise, a sleep schedule is key to keeping your body happy and healthy.
Eating wholesome, nutrient-dense foods, moving your body and exercising, and paying attention to your body and offering it adequate rest are a handful ways to aide and improve your immune system.