Have you ever considered how you can pamper your body from the inside out? A good immune system can keep you healthy and maintain your overall well-being.
With that in mind, we have some practical suggestions to share for how to boost your immune system, ranging from delectable foods that help immunity to discovering fun ways to unwind and improve your body’s overall resilience.
Join us as we take a look at the best techniques for supporting your immune system. After all, a healthy immune system is the key to living a full life!
How does a strong immune system benefit me?
A strong immune system is like having your own superhero shield which keeps you healthy, defends you against various pathogens, and helps you feel active and energized. Still unsure? Here are some additional advantages to having a strong immune system:
- Fights off dangerous infections and diseases
- Quicker recovery from exercise
- Cellular cleanup and removal of toxins from the body
- Allergy protection
- Long-term wellness and maintenance of the body
A nutrient-rich diet for immune support
Similar to a video game, eating the right foods can provide your body with a much-needed power-up or boost. Foods rich in vitamins, minerals, and antioxidants can be beneficial for your body’s overall upkeep. But which vitamins are necessary and in what foods can you find them? Don’t worry, we have your back:
- Vitamin A: Vitamin A is important for good vision and prevents night blindness, while also improving skin health. It is commonly found in carrots, sweet potatoes, and spinach.
- Vitamin B12: Vitamin B12 prevents fatigue, improves production of red blood cells, and aids in keeping your nervous system healthy. It is usually found in meat, fish, and dairy products.
- Vitamin C: Vitamin C is an antioxidant that is known to boost immunological function and helps to keep the nervous system in optimal condition. It is commonly found in citrus fruits, strawberries, and bell peppers.
- Vitamin D: Also called the “sunshine vitamin”, vitamin D is known for its role in bone health. Exposure to sunlight kickstarts its production, a process that promotes calcium absorption and improves bone strength. It is commonly found in fatty fish and dairy products.
- Vitamin E: Vitamin E protects our body’s cells from harm. It functions as an antioxidant, has anti-inflammatory properties, and is known to boost immune system functioning. Vitamin E is commonly found in nuts, seeds, and vegetable oils.
- Calcium: Calcium is necessary for strong bones and teeth, and helps to maintain bone health and muscle function. It is found in leafy greens, dairy products, and plant-based milk.
- Iron: Iron is essential for oxygen transportation in the body and the creation of energy. It is known to prevent anemia and enhance cognitive function. It is usually found in red meat, beans, and spinach.
How does regular exercise help your immune system?
You may think that the only reason we exercise is to look good in front of the mirror. But there’s far more to exercise than that. Studies have shown that regular exercise can help the immune system fight off viral communicable diseases. Additionally, exercising can improve blood circulation across the body’s organs by pumping oxygen and nutrients optimally into the bloodstream. This keeps our body ready for action at all times, making us feel more energized.
However, if you are someone who is busy and rarely finds time for exercising, try sneaking in micro workouts during your day. Simple things like taking the stairs instead of elevators, or doing quick stretches early in the morning, can give your body the headstart it needs.
Can sleep also build my immunity?
Sleep is known to be the body’s recovery mechanism. But smartphones, binge-watching, and social media usage can often cause us to stay up later than we would like, sometimes without us even noticing. This ruins our sleep cycle and, as expected, we encounter fatigue and lethargy.
However, if delaying sleep becomes a routine habit, it can severely affect immunity. When we sleep, the body undergoes cell production – which generates immune cells to fight off any bacteria and infections to keep us healthy.
Poor sleep can act as a barrier in this process, which can result in improper recovery. Hence, it is advised to avoid looking at a screen at least one hour before bedtime, create an optimal sleep environment, and stick to a consistent sleeping schedule.
Small tips to boost immunity
While we have covered the most important things to build immunity, here is a list of additional tips that you can inculcate in your routine to upkeep your overall well-being:
- Ensure proper hydration
- Practice stress-reducing exercises and techniques
- Keep a diet journal
- Avoid alcohol and smoking
- Lead an active lifestyle
A combination of the above techniques, along with proper nutrition, regular exercise, and adequate sleep, can do wonders for your body. However, if you suffer from severe vitamin deficiencies or fall ill more often than expected, it is advised to consult your GP. They may provide alternative options for vitamin supplementation, such as IV drip or oral supplements, depending on your case.
Your life, but healthier
By now, you should have more of an understanding of the importance of keeping your immune system healthy and how simple things like good food, regular activity, sleep, and proper hydration can help you achieve that easily. Take control of your health and seize every day to lead a happy, healthy life!