Whether it’s cold and flu season, you’re sick, or you’re planning on taking preventive measures to remain healthy, we are sharing our favorite ways to care for your immune system.
Your immune system is your body’s first guard against sickness. The immune system contains cells, tissues, and organs that collaborate to battle infections instigated by bacteria, viruses, and toxins. Although we all gets sick occasionally, there are steps we can do frequently to help keep our immune system healthy.
It’s probably not a surprise that what we eat every day plays a part in our health. From a young age, the message is to eat our vegetables. But what are some of the best foods to eat to promote a healthy immune system?
Foods elevated in Vitamin C work toward assisting your body and increasing white blood cells, which help challenge infections. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t only found in fruits! Vegetables, such as red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a vital nutrient that assists with the establishment of additional red blood cells. Essentially Vitamin C helps increase white blood cells, Vitamin B-6 supports red blood cells. A good supply of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
If you’re looking for a tasty, healthy salad, kick it off with a selection of spinach and leafy greens (Vitamin C), include your chosen fruit or vegetable (let’s get some Vitamin C!), and finish with a nutritious protein like chicken (Vitamin B-6) and a number of almonds or seeds that bring a healthy fat.
And remember to drink water! The adult human body contains 60% water. In order to obtain ideal hydration, drink 50 percent of your weight in ounces. For example, at 160 pounds, you should have 80 ounces of water daily.
Work Your Body
Did you comprehend that the lymphatic system, which is in charge of removing waste and toxins in your body, is the only system that can’t do its job without movement? To help support your lymphatic system working, you need to move too. By creating movement, your body allows the flow of white blood cells and antibodies more rapidly, which can help the cells identify and fight infections more rapidly than if you remain sedentary.
Not only is staying on the go a large factor of a healthy body, it’s also vital to your mental health! Stress can impact your emotional condition. Research shows that people who experience repeated stress are more liable to have unstable immune systems, which can result in more common illness. Routine exercise aids in helping to steady stress hormones, such as cortisol, keeping you pleased and healthy!
Don’t feel great? You’re fine to have a break! Don’t push yourself to exercise if you’re ill or injured. Listening to your body and giving it the rest it requires is just as important.
Get Plenty of Zzzs
After you’ve mapped out your healthy food for the upcoming meals and moved your body with some activity, it’s time to rest! Sleep is how your body restores homeostasis, otherwise referred to as chemical balance within the body. During sleep, your body is able to control your immune system, make healthy cells, and remove damaged cells. Rest is central to your body’s ability to stay healthy.
While sleep guidelines change by each person, experts advise adults reach 7-9 hours of sleep during the night. If you have difficulty falling asleep or remaining asleep, try sticking to a sleep schedule – that includes on Saturday and Sunday. Not unlike diet and exercise, a sleep habit is important to having a happy and healthy body.
Eating healthy, nutrient-dense meals, getting physical movement in, and observing your body and giving it proper rest are all ways to help and increase your immune system.