Whether the timing is cold and flu season, you’re not feeling the best, or you’re thinking of taking preventive measures to stay healthy, we are providing our favorite tips to support your immune system.
Your immune system is your body’s first protection against disease. The immune system is made up of cells, tissues, and organs that join forces to battle infections instigated by bacteria, viruses, and toxins. Although we all gets sick from time to time, there are action items we can do often to help keep our immune system healthy.
You likely know that the meals we eat every day impacts our health. Ever since we were little, we’re told to eat our vegetables. But what are examples of the best foods to eat to encourage ensure our immune systems remain healthy?
Foods high in Vitamin C help to sustaining your body and improving white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t solely found in fruits! Vegetables, like red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a main player that helps with the creation of more red blood cells. Basically Vitamin C helps support white blood cells, Vitamin B-6 does the same for red blood cells. A good amount of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re searching for a delicious, nutrient-packed salad, begin with a base of spinach and leafy greens (Vitamin C), incorporate your chosen fruit or vegetable (get that Vitamin C!), and top with a wholesome protein like chicken (Vitamin B-6) and some almonds or seeds that bring a healthy fat.
And remind yourself to hydrate! The adult human body has 60% water. For optimal hydration, drink half your body weight in ounces. To give you an idea, if you weigh 160 pounds, you want to have 80 ounces of water daily.
Work Your Body
Did you know that the lymphatic system, which is the system for removing waste and pollutants throughout your body, is the only system that doesn’t work without movement? To help support your lymphatic system working, you have to move as well. By creating movement, your body distributes white blood cells and antibodies more rapidly, this can help them identify and fight infections quicker than if you continue to be sitting.
Not only is staying active an important part of a fit body, activity is also helpful to your happiness! Stress is a key piece to your well-being. Research shows that those who face recurrent stress are more prone to have weakened immune systems, which may cause more common illness. Ongoing exercise aids in helping to balance stress hormones, for example cortisol, keeping you content and healthy!
Don’t feel great? You are welcome to need a break! There is no reason to push yourself to exercise if you’re unwell or hurt. Heeding to your body and giving it the time it wants is equally important.
Get Your Zzzs
Now that you’ve mapped out your wholesome food for the week and moved your body with some exercise, it’s time to sleep! Sleep is how your body restores homeostasis, otherwise referred to as chemical balance inside the body. During the sleep stage, your body can adjust your immune system, produce healthy cells, and get rid of damaged cells. A good night’s sleep is central to your body’s likelihood to stay healthy.
Even though sleep guidelines change by individuals, experts suggest adults allow 7-9 hours of sleep during the night. If you have trouble falling asleep or keeping asleep, try adhering to a sleep schedule – that includes on Saturday and Sunday. Just like diet and exercise, a sleep routine is important to having a happy and healthy body.
Eating nourishing, nutrient-dense snacks and meal items, moving your body and exercising, and paying attention to your body and providing it appropriate rest are a few ways to aide and enhance your immune system.