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 remain healthy, we are sharing our favorite tips to help your immune system.
Your immune system is your body’s first guard against disease. The immune system is made up of cells, tissues, and organs that collaborate to fight infections caused by bacteria, viruses, and toxins. Although everyone gets sick occasionally, there are action items we can do often to help ensure our immune system stays healthy.
Many of us realize that the food we consume every day impacts our health. From a young age, the message is to don’t forget about your veggies. But what are some of the best foods to eat to encourage assist our immune system?
Foods elevated in Vitamin C work toward assisting your body and improving white blood cells, which help challenge diseases. Examples are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely sourced from fruits! Vegetables, like red bell peppers, broccoli, and spinach, are packed with Vitamin C.
Vitamin B-6 is a main essential that assists with the creation of more red blood cells. Essentially Vitamin C helps increase white blood cells, Vitamin B-6 does the same for red blood cells. A good amount of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
When you’re scouring for a delicious, healthy salad, begin with a portion of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (let’s get some Vitamin C!), and complete it with a healthy protein like chicken (Vitamin B-6) and a few almonds or seeds that bring a healthy fat.
And remind yourself to keep drinking water! The adult human body has 60% water. To get optimal hydration, drink your weight divided by two in ounces. To give you an idea, at 160 pounds, you need to drink 80 ounces of water daily.
Move Your Body
Did you realize that your lymphatic system, which is responsible for removing waste and pollutants throughout your body, is the sole system that won’t function without movement? To help support your lymphatic system moving, you have to move too. When you’re active, your body allows the flow of white blood cells and antibodies more rapidly, and that can help these cells find and combat infections more quickly than if you stay sitting.
Not only is remaining lively a large factor of a strong body, it’s also key to your happiness! Stress plays a role in your well-being. Research shows that those who go through repeated stress are more liable to have weakened immune systems, which may cause more frequent illness. Routine exercise aids in helping to balance stress hormones, such as cortisol, making you happy and healthy!
Not feeling well? You are welcome to have a break! There is no reason to push yourself to exercise if you are feeling ill or hurt. Paying attention to your body and providing it the downtime it wants is similarily important.
Get Plenty of Zzzs
Once you’ve you’ve meal prepped your wholesome food for the next few days and moved your body with some exercise, it’s time to snooze! Sleep is how your body repairs homeostasis, otherwise referred to as chemical balance within the body. During the sleep stage, your body has the opportunity to adjust your immune system, make healthy cells, and remove damaged cells. A good night’s sleep is critical to your body’s ability to stay healthy.
While sleep needs change by each person, experts advise adults get 7-9 hours of sleep each night. If you have challenges falling asleep or staying asleep, try sticking to a sleep schedule – all week long. Just like diet and exercise, a sleep routine is beneficial to having a happy and healthy body.
Eating wholesome, nutrient-dense meals, physical activity, and paying attention to your body and offering it adequate rest are all ways to support and increase your immune system.