Whether it is cold and flu season, you’re feeling a little under the weather, or you’re interested in 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 guard against sickness. A body’s immune system contains cells, tissues, and organs that work together to fight infections instigated by bacteria, viruses, and toxins. Although every individual gets sick occasionally, there are action items we can do often to help ensure our immune system stays healthy.
Many of us realize that the meals we eat every day affects our health. Starting as little kids, the message is to make sure to eat your vegetables. But what are examples of the best foods to eat to encourage a healthy immune system?
Foods strong in Vitamin C are great for supporting your body and boosting white blood cells, which help challenge illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just available from fruits! Vegetables, like red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a key player that helps with the establishment of new red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A great source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
When you’re looking for a yummy, healthy salad, kick it off with a base of spinach and leafy greens (Vitamin C), incorporate your favorite fruit or vegetable (more Vitamin C!), and finish with a healthy protein like chicken (Vitamin B-6) and several almonds or seeds to provide a healthy fat.
And remember to drink water! The adult human body contains 60% water. In order to obtain ideal hydration, drink half your body weight in ounces. So, if you weigh 160 pounds, you need to consume 80 ounces of water daily.
Work Your Body
Did you comprehend that the lymphatic system, which is responsible for removing waste and contaminants in your body, is the sole system that won’t function without movement? To aide in your lymphatic system processing, you have to move with it. When performing an activity, your body circulates white blood cells and antibodies quicker, which can help the cells locate and destroy infections faster than if you stay sedentary.
Not only is staying on the go a large factor of a healthy body, it’s also key to your happiness! Stress is a key piece to your well-being. Research shows that people who undergo ongoing stress are more apt to have weakened immune systems, which can bring about more recurrent illness. Regular exercise aids in helping to steady stress hormones, for example cortisol, resulting in you happy and healthy!
Feeling sick? It’s okay to have a day off! Please don’t feel it’s necessary to push yourself to move around too much if you are feeling sick or hurt. Heeding to your body and giving it the downtime it needs is similarily important.
Get Your Zzzs
After you’ve thought about your wholesome food for the week and moved your body with some workouts, it’s time to rest! Sleep is the way your body restores homeostasis, or chemical balance throughout the body. During the sleep stage, your body is able to control your immune system, generate healthy cells, and eliminate damaged cells. A good night’s sleep is crucial to your body’s likelihood to remain healthy.
Even though sleep guidelines change by person, experts advise adults allow 7-9 hours of sleep every night. If you have issues falling asleep or remaining asleep, try implementing a sleep schedule – even during the weekend. Not unlike diet and exercise, a sleep schedule is important to keeping your body happy and healthy.
Eating nourishing, nutrient-dense meals, physical activity, and observing your body and providing it appropriate rest are a few ways to help and increase your immune system.