While many of us are staying at home during the pandemic period, it is especially crucial to nourish our bodies to achieve a strengthened immune system.
Our immune system works as a defense mechanism to keep bacteria and viruses under control either by preventing new infections or fighting against current illnesses. Therefore, our bodies need plenty of rest, vitamins, and minerals to decrease the chance of becoming sick.
Here are 5 simple ways to help build and keep a healthy immune system:
Prioritize sleep.
Without having adequate rest, your immune system won’t have the strength it needs to fight off illness. Most adults need about 7 to 9 hours of sleep a night. To get better shut-eye, you need to stick to a regular bedtime schedule, stay active during the day, skip caffeine and booze near bedtime, keep the bedroom cool and comfortable, and give yourself time to unwind at the end of the day.
Focus on food
Eating a healthy, balanced diet helps keep you well. Eat a rainbow of vegetables and fruits daily to ensure you’re getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Minimize processed, oily foods, sugar, and beverages that have no nutrients. Believe in the power of immune-boosting foods. Get the nutrients your immune system needs, such as vitamin C, vitamin D, vitamin E, iron, zinc, and more.
Stay hydrated
Water is the best. We have been taught to drink eight, eight-ounce glasses of water per day. Indeed, it is very important to drink a glass of water when you wake up to start your day. Your body is dehydrated from sleeping, so this is a great way to remedy that immediately.
Exercise regularly
Physical activity helps flush out bacteria and clear the airways. Regular exercises not only slow down the release of stress hormones, but also decrease your chance of developing some diseases, such as heart disease and high blood pressure. Exercises promote good blood circulation and strengthen your bones. Remember, do not overdo exercise. Do not exhaust your body.
Manage your stress
Relieving stress and anxiety is key to immune health. Chronic stress suppresses your immune response by releasing the hormone cortisol. Cortisol itself interferes with the ability of specific white blood cells called T-cells to proliferate and get signals from the body. Stressing too much over something can hamper your immunity and thus your health. So, if you find yourself constantly stressed, you must try some stress management techniques to tackle it.
