Tips To Boost Your Immunity
Our immune system is the defensive measure as opposed to illness. In other words, it acts as a security system around the body and utilizes chemicals and proteins to fight off viruses, bacteria, harmful infections, and parasites. The healthier the immune system, the lesser the chances you get sick. Unlike the security system, your immune system does not always remain fully charged. You can boost it by improving your diet and making lifestyle changes. Here are some simple tips to follow.
Eat Food Rich in Nutrients Essential for Immunity
Like other body parts, the immune system requires a good intake of specific nutrients through diet or supplements. These nutrients include vitamin A, B6, C, D, E, and folic acid. In addition, zinc, copper, selenium, and iron are minerals that are good for boosting immunity.
Leafy green vegetables, fortified grains, cereals, sweet potatoes, apricots, and carrots are rich in vitamin A and B6. You can get vitamin E from nuts, seeds, and cold-pressed olive oil. Iron is another nutrient that plays a significant role in boosting immunity. Consume red meat, poultry, spinach, broccoli, and iron-fortified grains. Seafood and dairy products are brilliant sources of minerals. Creating a diet plan including all the mentioned nutrients can significantly help to boost immunity.
Exercising regularly helps the body to produce anti-inflammatory immune cells and circulate them throughout your body. In addition, it activates the lymphatic system and removes toxins and dead cells from the body. As a result, it lowers the incidence of viral infections and reduces symptoms’ severity. Regular moderate exercise is strongly linked with a healthier immune system.
Get Enough Sleep
When you sleep, your body experiences many processes, including rejuvenation of the immune system. The deep sleep cycle works when your body is most relaxed and your breathing and heart rate are at their lowest. A daily 7-9 hours of quality sleep promotes the development of crucial immune system cells necessary to fight infections. In addition, it induces the production of melatonin hormone that reduces inflammation, increases the effectiveness of vaccines, and reduces the chances of allergic reactions.
Control Your Stress
It is essential to keep your stress levels low to boost your immune system. High-stress levels cause your body to produce more cortisol and cytokines, which trigger inflammation. In addition, it decreases the concentration of white blood cells responsible for fighting infections. So meditate and provide your brain some downtime. Nothing good comes from taking stress or anxiety. You can calm your nervous system by practicing yoga and breathing techniques. They help to lower cortisol levels, reduce blood pressure, and improve blood flow.
Water is the best fluid you can drink. Your body becomes dehydrated after hours of sleep, so drink a glass of water right after you wake up. If you find it difficult o remind yourself to drink water, set reminders on your phone. Staying hydrated is very important to boost your immune system. Along with water, enhance your fluid intake by including water-enriched foods, including watermelons, oranges, lettuce, and strawberries.