Whether the timing is cold and flu season, you’re sick, or you’re planning on taking preventive measures to remain healthy, we are revealing our favorite tips to care for your immune system.
Your immune system is your body’s first protection against sickness. A body’s immune system contains cells, tissues, and organs that join forces to challenge infections produced by bacteria, viruses, and toxins. Although we all gets sick occasionally, there are steps we can do often 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 examples of the best foods to eat to help a healthy immune system?
Foods elevated in Vitamin C help to sustaining your body and increasing white blood cells, which help challenge infections. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just sourced from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a vital essential that helps with the creation of more red blood cells. Essentially Vitamin C helps boost white blood cells, Vitamin B-6 does the same for red blood cells. A good amount of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
While you’re searching for a delicious, healthy salad, begin with a base of spinach and leafy greens (Vitamin C), incorporate your chosen fruit or vegetable (more 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 keep drinking water! The adult human body has 60% water. For the best hydration, drink your weight divided by two in ounces. For example, at 160 pounds, you want to drink 80 ounces of water on a daily basis.
Build Your Body
Did you realize that your lymphatic system, which is the system for eliminating waste and pollutants throughout your body, is the only system that can’t do its job without movement? To help support your lymphatic system processing, you have to move too. When performing an activity, your body circulates white blood cells and antibodies more rapidly, and that can help these cells find and fight infections faster than if you continue to be sedentary.
Not only is staying active an important part of a strong body, movement is also crucial to your mental health! Stress plays a role in your health. Research shows that individuals who go through repeated stress are more liable to have weakened immune systems, which can result in more recurrent illness. Ongoing exercise helps steady stress hormones, for example cortisol, making you pleased and healthy!
Feeling sick? You’re fine to enjoy a break! There is no reason to push yourself to work out if you’re sick or hurt. Heeding to your body and allowing it the rest it wants is equally important.
Get Some Zzzs
After you’ve thought about your nutritious food for the next few days and moved your body with some activity, it’s time to sleep! Sleep is how your body reestablishes homeostasis, otherwise referred to as chemical balance inside the body. During the sleep stage, your body can adjust your immune system, make healthy cells, and eliminate damaged cells. A good night’s sleep is vital to your body’s ability to remain healthy.
Even though sleep needs fluctuate by individuals, experts recommend adults get 7-9 hours of sleep during the night. If you have trouble falling asleep or keeping asleep, try incorporating a sleep schedule – even during the weekend. Similar to diet and exercise, a sleep schedule is important to having a happy and healthy body.
Eating nourishing, nutrient-dense snacks and meal items, getting physical movement in, and listening to your body and providing it appropriate rest are a few ways to support and boost your immune system.