Whether it is cold and flu season, you’re sick, or you’re planning on taking preventive measures to stay healthy, we are revealing our favorite suggestions to care for your immune system.
Your immune system is your body’s first guard against illness. The immune system consists of cells, tissues, and organs that work together to challenge infections produced by bacteria, viruses, and toxins. Although every individual gets sick periodically, there are steps 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. Ever since we were little, we’re told to make sure to eat your vegetables. But what are some of the best foods to eat to promote ensure our immune systems remain healthy?
Foods elevated in Vitamin C are great for supporting your body and increasing white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely available from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a critical essential that helps with the establishment of additional red blood cells. Basically Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A great source of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
While you’re searching for a tasty, nourishing salad, begin with a selection of spinach and leafy greens (Vitamin C), add your chosen fruit or vegetable (let’s get some Vitamin C!), and complete it with a nutritious protein like chicken (Vitamin B-6) and some almonds or seeds to provide a healthy fat.
And remind yourself to keep drinking water! The adult human body has 60% water. In order to obtain optimal hydration, drink your weight divided by two in ounces. So, at 160 pounds, you should have 80 ounces of water daily.
Move Your Body
Did you comprehend that the lymphatic system, which is the system for eliminating waste and contaminants within your body, is the only system that doesn’t work without movement? To aide in your lymphatic system moving, you have to move with it. When performing an activity, your body allows the flow of white blood cells and antibodies faster, which can help them locate and destroy infections sooner than if you continue to be inactive.
Not only is staying active a large factor of a fit body, movement is also vital to your happiness! Stress can impact your emotional condition. Research shows that people who experience ongoing stress are more probable to have compromised immune systems, which can result in more recurrent illness. Ongoing exercise helps balance stress hormones, for example cortisol, resulting in you happy and healthy!
Not feeling well? You are welcome to take a day off! There is no reason to push yourself to exercise if you feel sick or hurt. Heeding to your body and giving it the rest it needs is equally important.
Get Some Zzzs
Once you’ve you’ve mapped out your healthy food for the next few days and moved your body with some workouts, it’s time to snooze! Sleep is the way your body reestablishes homeostasis, also known as chemical balance throughout the body. During sleep, your body has the opportunity to regulate your immune system, produce healthy cells, and get rid of damaged cells. Sleep is vital to your body’s likelihood to keep healthy.
Despite the fact that sleep guidelines differ by person, experts urge adults get 7-9 hours of sleep during the night. If you have trouble falling asleep or keeping asleep, try incorporating a sleep schedule – that includes on Saturday and Sunday. Similar to diet and exercise, a sleep habit is key to keeping your body happy and healthy.
Eating wholesome, nutrient-dense foods, physical activity, and paying attention to your body and allowing it appropriate rest are a few ways to support and improve your immune system.