As the season changes and viral infections are rampant, it is important to maintain your immune system to prevent catching a common cold as well as more serious illnesses. Here are a few effective ways to strengthen your immune system’s ability to fend off infections.
Be Active
Among other health benefits, exercising regularly allows you to regulate your blood pressure, and reduce your stress. This makes it easier for your circulatory system to respond quickly when an infectious disease enters the body. Exercising regularly also helps your body fight against heart disease.
Have a Healthy Diet
What you eat plays a large role in how well your body is able to protect you against and fight off disease. So it is always a good idea to eat a healthy diet rich in fruits and vegetables, as well as whole grains, protein, and healthy fat. Vitamin C is perhaps the most well-known, immune-boosting vitamin. It is believed to enhance white blood cell production, crucial for fighting infections. Citrus fruits, including grapefruits, oranges, tangerines, and lemons are rich in vitamin C. Since your body doesn’t produce or store it, adults need around 75 mg (women) or 90 mg (men) daily for optimal health. If opting for supplements, limit intake to 2,000 mg a day, as exceeding this amount is not recommended. While vitamin C may speed up cold recovery, there’s no evidence it’s effective against COVID-19. Eating a variety of vegetables may help you boost your immune system. Spinach and broccoli are good choices, as well as ginger, turmeric, and garlic. Eating a diet high in sugar can reduce how well your immune system works and also lead to inflammation in the body. Because of this, you should limit how much sugar you consume, especially when it is added sugar.
Vitamin C is perhaps the most well-known, immune-boosting vitamin. It is believed to enhance white blood cell production, crucial for fighting infections. Citrus fruits, including grapefruits, oranges, tangerines, and lemons are rich in vitamin C.
Get Lots of Sleep
Another way to boost your immune system is to get plenty of quality sleep. This gives your immune system time to recuperate and regenerate while your body is not awake. Ensuring you are getting enough sleep for your body is a great way to improve your immune system. Some ways to improve your sleep are to leave your electronic devices out of your sleeping room, have a wind-down routine, and keep a regular sleep schedule.
Drink Lots of Water
Our body cannot survive without water. Water plays many important roles, especially when it comes to immune function. Hydration allows your body to properly circulate the infection-fighting immune cells. It is important to stay hydrated so your immune system can stay at its highest level.
Keep Stress Levels Low
Possibly the hardest thing to do is to reduce the amount of stress you are under. Cortisol, the stress hormone, suppresses the immune system and disrupts other parts of your lifestyle, like how you eat – you’re more likely to reach for unhealthy foods when stressed – and how you sleep. Your sleep can be negatively affected by anxiety and racing thoughts brought on by stress. In addition to relaxation techniques like deep breathing and meditation, consider integrating activities that nurture your emotional health. Engaging in hobbies, spending time in nature, and connecting with loved ones can alleviate stress and contribute to overall well-being.
Get Vaccinated
The CDC recommends seasonal flu shots for all individuals aged six months and older. Building an immune response takes two weeks, so the sooner you get vaccinated in the season, the better protected you will be.
If you have the flu, instead of fighting it, pamper your body back to health. Cosy up with warm fluids, herbal teas, and soothing broths. Sleep in, letting your body recharge. Breathe easy with a humidifier and a salty rinse, and add a touch of zing with zinc and essential oils. This gentle approach will have your natural defenses back in fighting spirit in no time.
Never let a day go by without praising and acknowledging your body for its remarkable fight against disease and tireless efforts to keep you healthy. As the father of medicine, Hippocrates, stated, “The mind is a great healer.” When we recognise the healing agents within us, our body and mind collaborate effectively.