Whether it is cold and flu season, you’re not feeling the best, or you’re planning on taking preventive measures to stay healthy, we are sharing our favorite tips to support your immune system.
Your immune system is your body’s first protection against disease. The immune system is made up of cells, tissues, and organs that join forces to challenge infections produced by bacteria, viruses, and toxins. Although every individual gets sick periodically, there are action items we can do regularly to help keep our immune system healthy.
It’s probably not a surprise that the meals we eat every day plays a part in our health. Starting as little kids, the message is to make sure to eat your vegetables. But what are some of the best foods to eat to encourage ensure our immune systems remain healthy?
Foods high in Vitamin C help to assisting your body and boosting white blood cells, which help battle illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t solely found in fruits! Vegetables, like red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a critical essential that helps with the establishment of more red blood cells. So while Vitamin C helps increase white blood cells, Vitamin B-6 supports red blood cells. A great supply of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re looking for a tasty, nutrient-packed salad, kick it off with a base of spinach and leafy greens (Vitamin C), add your preferred fruit or vegetable (let’s get some Vitamin C!), and finish with a nutritious protein like chicken (Vitamin B-6) and several almonds or seeds for a healthy fat.
And remind yourself to hydrate! The adult human body has 60% water. For the best hydration, drink your weight divided by two in ounces. So, if your weight is 160 pounds, you need to have 80 ounces of water each day.
Move Your Body
Did you realize that the lymphatic system, which is responsible for removing waste and toxins within your body, is the sole system that won’t function without movement? To help support your lymphatic system moving, you need to move too. When performing an activity, your body circulates white blood cells and antibodies quicker, which can help the cells find and destroy infections faster than if you stay inactive.
Not only is keeping active a critical piece of a fit body, it’s also crucial to your happiness! Stress is a key piece to your emotional condition. Research shows that people who suffer recurrent stress are more likely to have weakened immune systems, which could result in more recurrent illness. Ongoing exercise assists to steady stress hormones, such as cortisol, making you content and healthy!
Don’t feel great? It’s okay to need a break! Please don’t feel it’s necessary to push yourself to work out if you feel sick or hurt. Heeding to your body and providing it the downtime it requires is just as important.
Get Your Zzzs
Once you’ve you’ve mapped out your wholesome food for the upcoming meals and moved your body with some workouts, it’s time to sleep! Sleep is the way your body repairs homeostasis, also known as chemical balance throughout the body. During the sleep stage, your body has the opportunity to control your immune system, produce healthy cells, and get rid of damaged cells. Rest is crucial to your body’s ability to stay healthy.
Despite the fact that sleep needs vary by each person, experts recommend adults get 7-9 hours of sleep every night. If you have challenges falling asleep or remaining asleep, try adhering to a sleep schedule – that includes on Saturday and Sunday. Not unlike diet and exercise, a sleep routine is critical to keeping your body happy and healthy.
Eating healthy, nutrient-dense meals, physical activity, and observing your body and allowing it proper rest are a few ways to help and boost your immune system.