6 Ways To Boost Your Immune System
Now is a great time to make sure you are taking good care of your health. Many of us are emerging back into public places and returning to shared workplaces. It is important we take measures to protect ourselves and the public the best we can. These six tips will help you maintain a strong immune system.
Studies have determined that lack of sleep contributes to illness. Quality sleep supports better health. Many of us have experienced disruption in our lives, resulting in higher stress levels and wacky sleep schedules. The National Sleep Foundation recommends adults get between 7-9 hours of sleep each night. Aim to get enough rest each night and try to maintain a consistent sleep schedule so your body and mind can perform at its best. Sleep helps your body repair itself so you can arise and feel renewed.
Lower your alcohol consumption
Drinking impairs immune function by increasing the amount of white blood cells in the bloodstream. As the liver does its job to clear the alcohol out of the body your white blood cell count drops dramatically. This is how alcohol weakens the responsiveness of the immune system and makes you more vulnerable to illness and disease.
Eat More of These Foods
These foods can do your immune system immense good so it can operate at its maximum potential. Incorporate red bell peppers, citrus fruits, garlic, almonds, sunflower seeds, and beans into your diet. Click here for a list of foods that have research that backs up their immune-boosting health claims. Vegetables and fruits that are dark green, red, and yellow contain antioxidant phytochemicals that support your body to fight viruses and keep you healthy.
Take Your Vitamins
Most people lack natural sources of nutrients in their diets. Not getting enough vitamins and minerals can have negative consequences on the immune system’s ability to respond to harmful intruders. Taking a daily multivitamin will help balance and maintain overall wellness. Supplementing vitamin C is one of the best things you can do to prevent getting sick. As you age, your body’s immune system weakens and your natural vitamin C levels drop. Giving yourself a daily vitamin C boost can help keep your immune defense strong. Zinc supports healthy cell function in the immune system and deficiencies can make a person more susceptible to infection. The recommended daily amount for men is about 11mg a day and 8mg for women. Foods that contain Zinc are red meat, oysters, seafood, beans, nuts, and whole grains. Getting in enough zinc in your diet has many benefits.
Exercise paired with healthy eating habits has the biggest impact on your immune system.
Stress management and self-care is essential for a healthy immune system along with other functions in the body. One of the best ways to kick your immune system into full gear is to sweat. Cardio, yoga, brisk walking, lifting weights are a few great ways to get your body to sweat. Vigorous workouts will get the blood circulating and increase your heart rate which supports the body’s major functions and equips your body to fight off sickness.
Relaxation and calm time
Living a balanced lifestyle and making relaxation a priority will help manage your stress levels and support overall wellness. When stress levels are high and our energy is spent sustaining the world around us we can easily neglect our mental health. Setting aside time to prioritize relaxation and slow down has positive benefits and even helps us be more effective in our daily tasks. Long term stress is extremely damaging to the body and drives up hormones like cortisol and adrenaline. Self-care and mindfulness practices lead to more happiness, improved health, and better quality of life.