Whether it is cold and flu season, you’re sick, or you’re interested in taking preventive measures to keep healthy, we are sharing our favorite ways to care for your immune system.
Your immune system is your body’s first guard against sickness. A body’s immune system contains cells, tissues, and organs that collaborate to battle infections produced by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are steps we can do frequently to help keep our immune system healthy.
You likely know that what we eat every day plays a part in our health. From a young age, we’re told to make sure to eat your vegetables. But what are examples of the best foods to eat to promote a healthy immune system?
Foods elevated in Vitamin C are great for assisting your body and improving white blood cells, which help challenge diseases. Examples are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely available from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a vital player that helps with the formation of more red blood cells. Essentially Vitamin C helps support white blood cells, Vitamin B-6 supports red blood cells. A great source of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
When you’re scouring for a yummy, healthy salad, begin with a portion of spinach and leafy greens (Vitamin C), include your chosen fruit or vegetable (get that Vitamin C!), and complete it with a healthy protein like chicken (Vitamin B-6) and some almonds or seeds for a healthy fat.
And don’t forget to drink water! The adult human body has 60% water. In order to obtain ideal hydration, drink your weight divided by two in ounces. For example, if your weight is 160 pounds, you need to have 80 ounces of water every day.
Work Your Body
Did you comprehend that your lymphatic system, which is the system for eliminating waste and pollutants throughout your body, is the sole system that doesn’t work without movement? To help support your lymphatic system moving, you have to move with it. When performing an activity, your body allows the flow of white blood cells and antibodies quicker, and that can help the cells identify and combat infections sooner than if you continue to be sedentary.
Not only is keeping on the go a critical piece of a healthy body, it’s also vital to your happiness! Stress plays a role in your well-being. Research shows that people who experience frequent stress are more probable to have weakened immune systems, which could bring about more recurrent illness. Routine exercise assists to steady stress hormones, such as cortisol, keeping you content and healthy!
Feeling sick? It’s okay to enjoy a day off! There is no reason to push yourself to move around too much if you feel unwell or wounded. Heeding to your body and giving it the downtime it wants is just as important.
Get Your Zzzs
Now that you’ve thought about your wholesome food for the week and moved your body with some exercise, it’s time to sleep! Sleep is how your body repairs homeostasis, also known as chemical balance inside the body. During sleep, your body has the opportunity to adjust your immune system, produce healthy cells, and eliminate damaged cells. A good night’s sleep is crucial to your body’s potential to remain healthy.
While sleep requirements fluctuate by each person, experts recommend adults reach 7-9 hours of sleep during the night. If you have difficulty falling asleep or staying asleep, try incorporating a sleep schedule – that includes on Saturday and Sunday. Just like diet and exercise, a sleep schedule is key to a body that is healthy and happy.
Eating nourishing, nutrient-dense foods, moving your body and exercising, and listening to your body and offering it proper rest are a handful ways to aide and enhance your immune system.