Whether it’s cold and flu season, you’re not feeling the best, or you’re thinking of taking preventive measures to stay healthy, we are providing our favorite tips to support your immune system.
Your immune system is your body’s first protection against sickness. The immune system consists of cells, tissues, and organs that work together to challenge infections instigated by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are action items we can do often to help keep our immune system healthy.
Many of us realize that the meals we eat every day affects our health. Starting as little kids, we’re told to make sure to eat your vegetables. But what are some of the best foods to eat to help assist our immune system?
Foods high in Vitamin C help to supporting your body and improving white blood cells, which help challenge illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t solely available from fruits! Vegetables, like red bell peppers, broccoli, and spinach, are packed with Vitamin C.
Vitamin B-6 is a vital player that helps with the establishment of more red blood cells. So while Vitamin C helps boost white blood cells, Vitamin B-6 supports red blood cells. A good supply of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re searching for a tasty, healthy salad, begin with a selection of spinach and leafy greens (Vitamin C), add your preferred fruit or vegetable (let’s get some Vitamin C!), and end with a wholesome protein like chicken (Vitamin B-6) and a number of almonds or seeds to provide a healthy fat.
And remind yourself to keep drinking water! The adult human body has 60% water. To get optimal hydration, drink 50 percent of your weight in ounces. For example, at 160 pounds, you need to have 80 ounces of water on a daily basis.
Build Your Body
Did you realize that your lymphatic system, which is responsible for getting rid of waste and toxins within your body, is the only system that won’t function without movement? To aide in your lymphatic system processing, you need to move as well. By creating movement, your body distributes white blood cells and antibodies faster, and that can help these cells identify and combat infections quicker than if you remain inactive.
Not only is staying active an important part of a healthy body, movement is also helpful to your mental health! Stress can impact your well-being. Research shows that individuals who undergo frequent stress are more liable to have weakened immune systems, which could bring about more common illness. Ongoing exercise assists to balance stress hormones, such as cortisol, resulting in you pleased and healthy!
Feeling sick? You are welcome to need a break! Please don’t feel it’s necessary to push yourself to move around too much if you feel sick or hurt. Listening to your body and providing it the time it requires is just as important.
Get Your Zzzs
After you’ve meal prepped your wholesome food for the week and moved your body with some activity, it’s time to snooze! Sleep is the way your body restores homeostasis, otherwise referred to as chemical balance throughout the body. During the sleep stage, your body can regulate your immune system, generate healthy cells, and get rid of damaged cells. Sleep is essential to your body’s likelihood to keep healthy.
While sleep requirements change by person, experts recommend adults get 7-9 hours of sleep every night. If you have challenges falling asleep or remaining asleep, try implementing a sleep schedule – that includes on Saturday and Sunday. Just like diet and exercise, a sleep routine is important to a body that is healthy and happy.
Eating wholesome, nutrient-dense meals, getting physical movement in, and paying attention to your body and providing it adequate rest are a few ways to aide and boost your immune system.