Your immune system works to defend your body against microorganisms and viruses that may cause diseases. Thus, apart from the practice of proper hygiene, keeping your immune system strong is also imperative to stay healthy and free from illness. You may be wondering–is it possible to take some measures to boost your immune system? The answer is not always so clear-cut because the immune system consists of interconnected parts that need to work in harmony. However, proper lifestyle habits are a good starting point.
Several lifestyle choices can help improve your overall health. From taking the right nutrients or an immune booster to getting enough sleep every night, there are steps you can take to boost your immunity. Although there is no fixed formula to achieve a perfectly immune response at all times, maintaining a healthy lifestyle will undoubtedly have significant benefits on your health.
Eating a proper and balanced diet will keep your gut healthy to help strengthen your immune system. Your diet should be rich in fruits, vegetables, healthy fats, and whole grains. In terms of nutrients, you should get enough vitamin C, vitamin E, zinc, and omega-3 fatty acids. Vitamin C and E are antioxidants that can help fight invaders in your body. As such, vitamin C can be found in citrus fruits, broccoli, and strawberries, while vitamin E can be found in almonds, hazelnuts, and sunflower seeds.
Maintaining optimal levels of zinc is equally essential for your immune function. You can get this nutrient from cashews, oysters, and other food sources. Finally, omega-3 fatty acids, which can be found in fatty fish, nuts, and seeds, can help fight off infections and possibly lower the risk of some diseases. You can also take some supplements, which are high in antioxidants and labelled as an immune booster, to help you get enough of these nutrients. However, make sure to consult your physician for advice on this matter.
Working out can boost your immune system since it promotes blood circulation and reduces stress levels. However, be careful not to overexert yourself and make sure you give yourself rest days to recover. Remember, too much exercise can do the opposite and lead to heightened stress. If you are not used to exercising regularly, take it slow and start by exploring something that you enjoy doing. After, try to incorporate it into a few days of your week to find your pace and get into a routine.
As much as possible, get eight hours of sleep every day, so your body has enough time to rejuvenate from the day’s work and stress. Sleep deprivation will lead to higher stress levels, which can make your immune system more susceptible to viruses like colds and the flu. Try to stick to a regular bedtime schedule and stop your social media activity 30 minutes or an hour before hitting the bed. You can also try to drink some tea without caffeine to help you relax.
At times, it can be inevitable to be exposed to stressors that affect your mental health. What is essential, however, is learning how to manage your stress and finding ways to adapt to the situation. Try to find outlets that will help you release your stress, such as a hobby or meditation, to prevent feeling overwhelmed. Make sure to give yourself some time, no matter how busy you are.