Whether it’s cold and flu season, you’re feeling a little under the weather, or you’re thinking of taking preventive measures to keep healthy, we are revealing our favorite ways to support your immune system.
Your immune system is your body’s first defense against sickness. The immune system consists of cells, tissues, and organs that collaborate to fight infections caused by bacteria, viruses, and toxins. Although every individual gets sick occasionally, there are steps we can do often to help keep our immune system healthy.
It’s probably not a surprise that the meals we eat every day impacts our health. From a young age, our parents tell us to don’t forget about your veggies. But what are some of the best foods to eat to help ensure our immune systems remain healthy?
Foods strong in Vitamin C are great for assisting your body and increasing white blood cells, which help battle diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely available from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a main player that assists with the creation of additional red blood cells. So while Vitamin C helps increase white blood cells, Vitamin B-6 works to help with red blood cells. A great amount of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re looking for a tasty, nutrient-packed salad, start with a selection of spinach and leafy greens (Vitamin C), include your preferred fruit or vegetable (more Vitamin C!), and complete it with a nutritious protein like chicken (Vitamin B-6) and some almonds or seeds that bring a healthy fat.
And remember to hydrate! The adult human body is 60% water. In order to obtain optimal hydration, drink 50 percent of your weight in ounces. So, if your weight is 160 pounds, you should consume 80 ounces of water daily.
Work Your Body
Did you know that a body’s lymphatic system, which is the system for removing waste and toxins in your body, is the only system that won’t function without movement? To aide in your lymphatic system processing, you must move with it. When you’re active, your body distributes white blood cells and antibodies more rapidly, this can help the cells find and destroy infections more quickly than if you remain sitting.
Not only is remaining on the go a critical piece of a healthy body, movement is also essential to your happiness! Stress plays a role in your health. Research shows that individuals who suffer regular stress are more liable to have compromised immune systems, which could result in more common illness. Routine exercise assists to balance stress hormones, for example cortisol, keeping you happy and healthy!
Not feeling well? It’s okay to enjoy a rest day! There is no reason to push yourself to move around too much if you’re unwell or hurt. Paying attention to your body and giving it the rest it wants is just as important.
Get Your Zzzs
Once you’ve you’ve thought about your nutritious food for the next few days and moved your body with some exercise, it’s time to rest! Sleep is how your body repairs homeostasis, or chemical balance within the body. While sleeping, your body can regulate your immune system, make healthy cells, and remove damaged cells. Rest is critical to your body’s likelihood to stay healthy.
While sleep guidelines vary by person, experts counsel adults reach 7-9 hours of sleep each night. If you have difficulty falling asleep or keeping asleep, try sticking to a sleep schedule – that includes on Saturday and Sunday. Similar to diet and exercise, a sleep schedule is critical to keeping your body happy and healthy.
Eating healthy, nutrient-dense meals, physical activity, and observing your body and allowing it adequate rest are all ways to aide and improve your immune system.