The last couple of years were hard on all of us. However, this period thought us how important it is to maintain a healthy immune system. This is often hard since many things can affect our immune system, including viruses, stress, lack of sleep and so much more. And we need a strong immune system in order for our bodies and minds to function properly and to be able to easily fight off any diseases. So, if you are looking for ways to strengthen your immune system, here are some great ways to do it.
Exercise Regularly
Exercising can give us so many great benefits, both physical and psychological. What is more, regular exercise can really boost the immune system. Moderate exercises are proven to help the body fight diseases by:
- Lowering inflammatory response
- Flushing pathogens out of the airways
- Raising the body’s temperature to prevent bacteria from growing
- Increasing blood circulation which allows the body’s white cells to detect illnesses faster
- Regulating stress hormone levels
Additionally, working out will help you with sleep since moderate exercise increases the amount of slow-wave or deep sleep which allows your body to rejuvenate.
Get Enough Sleep
According to various studies, lack of sleep can negatively impact your immune system. People who don’t get enough sleep are more likely to get sick after being in contact with a virus. Plus, lack of sleep affects how fast you can recover from getting sick.
So, in order to boost your immune system, make sure to get enough sleep every night. Establish a regular sleeping schedule and you will allow your body to function properly and strengthen the immune system. Also, your body will have enough time to produce cytokines which is a protein that targets infections and inflammations.
Intake Additional Vitamins and Supplements
If your diet is not as perfect as you’d like it to be, you should always rely on various vitamins and supplements that can help you keep a strong immune system. However, make sure to always stay within a healthy dose of each vitamin and you will be good. The vitamins you should add are Vitamins C, D, E, and A. All of these can help fight off any infections and prevent inflammations.
Also, you can focus on more natural supplements, too. For example, you can add aloe vera powder to your diet in order to boost your immune system. Aloe vera is healthy and brings many benefits, and you can easily reap its nutrients to help your body stay healthy. Lastly, focus on adding zinc and folic acid to your diet in order to help your body produce new cells and stay strong.
Eat Nutritious Food
Even though taking vitamins and supplements is great, the best source of all those vitamins is healthy food. Make sure to avoid fatty, processed, and sugary foods since there are no nutrients in those. Also, avoid sugary beverages, fast food meals, and all junk food.
Instead, focus on eating enough fruits and vegetables since those are filled with much-needed nutrients that will boost your immune system. The foods you should eat regularly include:
- Whole foods
- Home-cooked meals rich in veggies
- Swap sugar for natural sweeteners
- Snack on fruits and nuts instead of junk food
If this is too much change for you, you can start slow at the beginning. Focus on drinking enough water, change a few habits and eat at least one fruit and veggie a day. You will notice how your habits will slowly change and your body will love it.
Stop Smoking and Drink Less Alcohol
Alcohol and cigarettes can really weaken your immune system because of the harmful chemicals they contain. Alcohol disrupts your immune system and slows down the entire process of recovery from any infection and makes you more susceptible to catching something. It also disrupts the microbiome in your guts which also weakens the immune system. Smoking isn’t any better since it affects your lungs and can lead to respiratory problems.
The last two years have thought us a lot and they have shown us that we need to stay healthy. Our immune systems can be weakened by anything and the amount of stress we experience each day is the number one culprit. That is why you should know how to boost the system and keep yourself happy and healthy. Always remember to get enough sleep, change your diet a bit and kick those bad habits you have. After a couple of weeks, you will notice how great you feel and how ready your immune system is.
Eve Anderson is a marketing specialist turned blogger. Interested in sports and exciting travel destinations. Love to share content that can inform people.