A healthy immune system is very important for a healthy lifestyle. A sound body needs a sound mind so if you want to boost your immune system, get your back straight and work to achieve it. You may wonder how to help your body fight off illnesses, It is easy to say than to act upon. Here are several dietary and lifestyle changes that may strengthen your body’s natural defences and help you fight harmful pathogens, or disease-causing organisms.
Boost Your Immune System Naturally
- Get Enough Sleep
- Eat more Whole Plant Foods
- Limit the use of Added Sugars
- Do Moderate Exercise
- Stay Hydrated
- Manage Your Stress Level
Get Enough Sleep:
Sleep is directly linked to your immune system. Inadequate and poor quality sleep is linked to a higher susceptibility of sickness. If you are not taking enough sleep, your brain will work out and you whole body will be under constant stress thus making you vulnerable to many diseases. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. If you have trouble sleeping early, make sure to limit your screen time because the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.
Eat more Whole Plant Foods:
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. Moreover, eating green veggies and ripe fruits is a natural source of getting rich and fresh vitamins, proteins and minerals. The antioxidants help decrease the inflammation by combating unstable compounds called free radicals, thus reducing the chance of heart attacks, cancer and numerous other fatal diseases. The vitamin C helps to reduce common cold attacks.
Limit the use of Added Sugars:
Studies show that added sugars and crabs add disproportionality to obesity and overweight, which can increase your risk of getting ill. Limiting your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like diabetes and heart disease. So, limiting added sugars is an important part of an immune-boosting diet.
Do Moderate Exercise:
A prolonged exercise routine can damage your immune system but moderate exercise normalizes your vitals and help you boost your immune system. Regular moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
Water doesn’t not only fights with viruses and germs but it also boosts and heightens your immune system. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications may cause immune deficiency thus increasing your susceptibility to illness. To prevent dehydration, you should drink enough fluids to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.
Manage Your Stress Level:
Relieving stress and anxiety is a key to boost your immune system. Overthinking and taking stress can be dangerous for your health. Psychological stress can be a reason for your falling health and can suppress the response of your immune system, so manage it wisely. Engage yourself in activities that may help you manage your stress which include meditation, exercise, journaling, yoga, and other mindfulness practices.