Whether it is cold and flu season, you’re not feeling the best, or you’re interested in taking preventive measures to keep healthy, we are revealing our favorite tips to care for your immune system.
Your immune system is your body’s first guard against disease. A body’s immune system contains cells, tissues, and organs that join forces to battle infections produced by bacteria, viruses, and toxins. Although every individual gets sick occasionally, there are things we can do regularly to help ensure our immune system stays healthy.
It’s probably not a surprise that what we eat every day affects our health. From a young age, we’re told to don’t forget about your veggies. But what are examples of the best foods to eat to encourage assist our immune system?
Foods elevated in Vitamin C work toward supporting your body and improving white blood cells, which help battle diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t only available from fruits! Vegetables, like red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a main nutrient that helps with the establishment of more red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A great amount of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
When you’re looking for a tasty, healthy salad, start with a portion of spinach and leafy greens (Vitamin C), incorporate your favorite fruit or vegetable (more Vitamin C!), and end with a wholesome protein like chicken (Vitamin B-6) and a few almonds or seeds for a healthy fat.
And remember to hydrate! The adult human body is 60% water. For ideal hydration, drink 50 percent of your weight in ounces. To give you an idea, if you weigh 160 pounds, you want to drink 80 ounces of water every day.
Move Your Body
Did you know that a body’s lymphatic system, which is in charge of eliminating waste and toxins in your body, is the only system that doesn’t work without movement? To help support your lymphatic system processing, you must move as well. When you’re active, your body circulates white blood cells and antibodies faster, this can help the cells locate and fight infections more quickly than if you continue to be sitting.
Not only is keeping lively a large factor of a healthy body, it’s also vital to your mental health! Stress is a key piece to your emotional condition. Research shows that individuals who face ongoing stress are more probable to have weakened immune systems, which may bring about more recurrent illness. Ongoing exercise aids in helping to steady stress hormones, like cortisol, resulting in you content and healthy!
Don’t feel great? It’s okay to enjoy a rest day! Don’t push yourself to move around too much if you’re sick or wounded. Listening to your body and giving it the downtime it wants is similarily important.
Get Some Zzzs
Now that you’ve mapped out your healthy food for the next few days and moved your body with some activity, it’s time to snooze! Sleep is how your body repairs homeostasis, or chemical balance inside the body. During the sleep stage, your body is able to adjust your immune system, produce healthy cells, and remove damaged cells. Sleep is key to your body’s likelihood to stay healthy.
Even though sleep requirements differ by individuals, experts advise adults reach 7-9 hours of sleep each night. If you have challenges falling asleep or remaining asleep, try implementing a sleep schedule – all week long. Not unlike diet and exercise, a sleep habit is important to having a happy and healthy body.
Eating nourishing, nutrient-dense snacks and meal items, physical activity, and observing your body and providing it proper rest are all ways to care for and boost your immune system.