Whether it is cold and flu season, you’re not feeling the best, or you’re planning on taking preventive measures to remain healthy, we are revealing our favorite ways to support your immune system.
Your immune system is your body’s first defense against disease. Your immune system contains cells, tissues, and organs that work together to battle infections instigated by bacteria, viruses, and toxins. Although everyone gets sick occasionally, there are steps we can do frequently to help improve our immune system to keep us healthy.
It’s probably not a surprise that the meals we eat every day plays a part in our health. Ever since we were little, the message is to don’t forget about your veggies. But what are some of the best foods to eat to promote ensure our immune systems remain healthy?
Foods high in Vitamin C help to assisting your body and increasing white blood cells, which help challenge infections. These include oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t solely found in fruits! Vegetables, such as red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a vital nutrient that aids with the creation of more red blood cells. Essentially Vitamin C helps support white blood cells, Vitamin B-6 does the same for red blood cells. A large source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re scouring for a tasty, nourishing salad, kick it off with a base of spinach and leafy greens (Vitamin C), add your chosen fruit or vegetable (let’s get some Vitamin C!), and complete it with a wholesome protein like chicken (Vitamin B-6) and some almonds or seeds that bring a healthy fat.
And don’t forget to drink water! The adult human body contains 60% water. In order to obtain optimal hydration, drink half your body weight in ounces. So, if you weigh 160 pounds, you should consume 80 ounces of water each day.
Build Your Body
Did you know that a body’s lymphatic system, which is in charge of eliminating waste and pollutants within your body, is the only system that won’t function without movement? To help support your lymphatic system moving, you need to move as well. When you’re active, your body distributes white blood cells and antibodies faster, which can help these cells locate and destroy infections more quickly than if you continue to be sitting.
Not only is staying active an important part of a healthy body, movement is also helpful to your happiness! Stress plays a role in your health. Research shows that people who undergo repeated stress are more prone to have weakened immune systems, which could result in more frequent illness. Continual exercise aids in helping to stabilize stress hormones, for example cortisol, making you content and healthy!
Don’t feel great? You’re fine to have a rest day! There is no reason to push yourself to exercise if you feel ill or injured. Paying attention to your body and giving it the rest it needs is equally important.
Get Plenty of Zzzs
After you’ve mapped out your nutritious food for the next few days and moved your body with some activity, it’s time to snooze! Sleep is the way your body restores homeostasis, also known as chemical balance inside the body. During sleep, your body is able to regulate your immune system, make healthy cells, and eliminate damaged cells. Sleep is key to your body’s ability to keep healthy.
Even though sleep guidelines vary by person, experts propose adults get 7-9 hours of sleep every night. If you have issues falling asleep or staying asleep, try implementing a sleep schedule – that includes on Saturday and Sunday. Similar to diet and exercise, a sleep routine is beneficial to having a happy and healthy body.
Eating wholesome, nutrient-dense foods, getting physical movement in, and observing your body and offering it appropriate rest are a handful ways to help and enhance your immune system.