Whether it is cold and flu season, you’re sick, or you’re planning on taking preventive measures to stay healthy, we are providing our favorite suggestions to support your immune system.
Your immune system is your body’s first guard against disease. Your immune system consists of cells, tissues, and organs that work together to challenge infections instigated by bacteria, viruses, and toxins. Although everyone gets sick periodically, there are things we can do often to help keep our immune system healthy.
You likely know that the meals we eat every day impacts our health. From a young age, our parents tell us to make sure to eat your vegetables. But what are examples of the best foods to eat to encourage assist our immune system?
Foods strong in Vitamin C help to supporting your body and boosting white blood cells, which help fight illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t just found in fruits! Vegetables, for example red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a key essential that assists with the formation of new red blood cells. Basically Vitamin C helps increase white blood cells, Vitamin B-6 does the same for 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, start with a portion of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (let’s get some Vitamin C!), and finish with a healthy protein like chicken (Vitamin B-6) and several almonds or seeds for a healthy fat.
And remember to keep drinking water! The adult human body contains 60% water. In order to obtain optimal hydration, drink your weight divided by two in ounces. For example, if your weight is 160 pounds, you need to drink 80 ounces of water every day.
Move Your Body
Did you know that your lymphatic system, which is responsible for getting rid of waste and pollutants in your body, is the one system that doesn’t work without movement? To keep your lymphatic system processing, you must move with it. When performing an activity, your body circulates white blood cells and antibodies faster, this can help these cells locate and combat infections more quickly than if you stay sedentary.
Not only is remaining on the go a large factor of a healthy body, it’s also crucial to your emotional well-being! Stress can impact your emotional condition. Research shows that individuals who experience ongoing stress are more liable to have compromised immune systems, which may cause more recurrent illness. Ongoing exercise helps stabilize stress hormones, for example cortisol, keeping you content and healthy!
Feeling sick? It’s okay to take a break! There is no reason to push yourself to work out if you feel sick or hurt. Paying attention to your body and giving it the rest 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 rest! Sleep is a process used so your body repairs homeostasis, also known as chemical balance within the body. During sleep, your body is able to adjust your immune system, make healthy cells, and remove damaged cells. Sleep is vital to your body’s ability to stay healthy.
Despite the fact that sleep requirements fluctuate by person, experts counsel adults get 7-9 hours of sleep each night. If you have trouble falling asleep or remaining asleep, try incorporating a sleep schedule – all week long. Not unlike diet and exercise, a sleep routine is important to a body that is healthy and happy.
Eating nourishing, nutrient-dense meals, getting physical movement in, and paying attention to your body and giving it appropriate rest are several ways to aide and increase your immune system.