Your immune system is your body's best defense against infections and fighting off diseases. A robust defense system means that you are less likely to fall sick more frequently, and even if you do, your immune system can help you recover quickly.
However, our immune system doesn't function perfectly all the time and is prone to weaknesses. Luckily, we can get rid of these weaknesses and strengthen our immune system for a healthy life. Boosting your immune system is incredibly important if you want to improve your body's natural defenses.
Significant yet healthy changes in your diet and lifestyle play a crucial in helping your immune system work with total efficiency. So, let's take a look at how you can do it.
1. Don't skip your vitamins:
You might not be getting all your vitamins through your diet, especially if you strictly follow three general forms; vegetarian, non-veg, and vegan. Even though nothing can replace the natural vitamins and nutrients you get from food, it is always a good idea to be extra cautious.
In current pandemic-lead times, it wouldn't hurt to give your immune system that much-needed boost through essential supplements such as vitamin D, C, A, E, and more.
There are many individuals with severe health conditions who are unable to take nutrients the traditional way. For such individuals, IV vitamins can boost immunity can help deliver essential nutrients directly into their bloodstream.
Remember, the doctor's advice should only take infusion therapy; otherwise, keep a balanced blend of supplements and a vitamin-rich diet.
2. Get a healthy amount of sleep:
This may be the only immunity-boosting tip that people don't take seriously at all. Unsurprisingly, there is a whole science behind how lack of sleep can lead to weak immune responses. Several crucial activities and processes happen in your body when you fall asleep.
For instance, cytokines are substances that help keep diseases at bay by interacting with the immune system. The human body needs at least seven to eight hours of sleep each night to produce enough cytokines for building defenses in your body.
If you don't give your body enough time to carry out these critical tasks, then you'll be more prone to falling ill and taking longer to recover. Try to forcefully incorporate a healthy sleeping pattern into your routine so that you can eventually reach that ideal number.
3. Maintain a healthy diet:
Every blog, article, paper, and pretty much any doctor out there will tell you that the best way to strengthen your immunity is to eat healthily. Well, guess what? They are right! No number of supplements and healthy habits can replace your body's strength when you consume healthy food.
So, what is a healthy or balanced diet? It is a type of diet that contains a proportional amount of healthy fats, meat, vegetables, fruits, probiotics, and more.
Your diet should include broccoli, garlic, spinach, yogurt, berries, citrus fruits, almond, papaya, turmeric, poultry, green tea, kiwi, etc. Vegetables like spinach are rich in antioxidants and nutrients like vitamin E and C, which support the immune system.
Kiwis, oranges, and other citrus fruits like grapefruit are packed with vitamin C, which may help reduce common cold symptoms and improve the immune system.
Healthy fats found in foods such as salmon and olive oil are highly beneficial for strengthening the immune system by decreasing inflammation that aids against pathogens.
4. Prevent dehydration:
Our body can't function properly without water, and the same goes for our immune system. Lymph is a fluid found in our circulatory system primarily made up of water and is responsible for carrying infection-fighting immune cells within our body.
Your immune system loses that necessary support and boosts when you are dehydrated, while the movement of lymph also slows down. Drinking plenty of water is vital for your body's overall health, including physical performance, digestion, kidney function, bowel movement, mood, etc.
Ensure that you are drinking plenty of water, preferably seven to eight glasses per day. While juices, tea, and other drinks are also hydrating, water is that one thing that is pure and free of additives and calories.
If you work in a warm climate or exercise constantly, don't forget to increase your fluid intake.
5. Manage your stress:
Stress is a silent killer because you are clueless about how it deteriorates your health until it's too late. Your body produces a hormone called cortisol when you are stressed. Your immune system has to work hard to reduce inflammation as the cortisol levels rise in your body.
The more you are stressed, the more your body produces the hormone which sends your immune system into overdrive, and eventually, it is overworked. Constant stress is a threat to a healthy immune system, and you must manage your stress to strengthen it.
It would be best to identify stress triggers and take countermeasures to avoid giving in to those triggers. You should indulge in healthy activities like meditation, working out, or simply doing something you love.
It is also beneficial to spend time with people who make you happy and do things which relax your mind. Try to reduce work-related stress as well and establish a work-life balance. Remember to seek professional help if you can't manage on your own.
Health is one of the biggest blessings a person can ask for. However, you have to work hard to keep yourself healthy, which also means giving your immune system a boost whenever possible. Your immune system protects you against diseases and viruses, which means that it should always be working at full potential.
Start small by changing your diet, exercising a bit every day, or simply improving your sleeping pattern. These small yet healthy changes will have long-term positive effects on your immune system. So, drink loads of water, take your vitamins, stay happy, and follow our tips!