Whether the timing is cold and flu season, you’re feeling a little under the weather, or you’re planning on taking preventive measures to stay healthy, we are revealing our favorite ways to support your immune system.
Your immune system is your body’s first defense against disease. Your immune system contains cells, tissues, and organs that work together to fight infections produced by bacteria, viruses, and toxins. Although we all gets sick periodically, there are things we can do regularly to help ensure our immune system stays healthy.
You likely know that the food we consume every day affects our health. Starting as little kids, we’re told to make sure to eat your vegetables. But what are ideas of the best foods to eat to help a healthy immune system?
Foods elevated in Vitamin C work toward supporting your body and increasing white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just available from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a main nutrient that aids with the creation of new red blood cells. Essentially Vitamin C helps support white blood cells, Vitamin B-6 supports red blood cells. A large source of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
While you’re looking for a yummy, nutrient-packed salad, kick it off with a base of spinach and leafy greens (Vitamin C), incorporate your preferred fruit or vegetable (more Vitamin C!), and finish with a healthy protein like chicken (Vitamin B-6) and several almonds or seeds that bring a healthy fat.
And don’t forget to hydrate! The adult human body is 60% water. For ideal hydration, drink 50 percent of your weight in ounces. So, if your weight is 160 pounds, you need to drink 80 ounces of water daily.
Move Your Body
Did you comprehend that the lymphatic system, which is responsible for eliminating waste and pollutants within your body, is the only system that won’t function without movement? To aide in your lymphatic system working, you need to move with it. When performing an activity, your body distributes white blood cells and antibodies quicker, which can help the cells locate and destroy infections quicker than if you remain inactive.
Not only is keeping on the go a critical piece of a strong body, movement is also vital to your emotional well-being! Stress is a key piece to your well-being. Research shows that people who undergo regular stress are more apt to have compromised immune systems, which may bring about more recurrent illness. Continual exercise assists to stabilize stress hormones, such as cortisol, keeping you content and healthy!
Not feeling well? It’s okay to have a break! There is no reason to push yourself to exercise if you’re ill or hurt. Heeding to your body and providing it the downtime it wants is similarily important.
Get Your Zzzs
Now that you’ve meal prepped your wholesome food for the week and moved your body with some workouts, it’s time to sleep! Sleep is how your body reestablishes homeostasis, or chemical balance throughout the body. While sleeping, your body is able to regulate your immune system, generate healthy cells, and eliminate damaged cells. A good night’s sleep is key to your body’s ability to stay healthy.
Even though sleep requirements fluctuate by individuals, experts advise adults reach 7-9 hours of sleep each night. If you have difficulty falling asleep or keeping asleep, try sticking to a sleep schedule – all week long. Similar to diet and exercise, a sleep habit is critical to having a happy and healthy body.
Eating healthy, nutrient-dense foods, physical activity, and listening to your body and offering it proper rest are a few ways to help and improve your immune system.