Increasing your immune system is actually harder to accomplish than to think. Yes, you can take supplements. But what you need the most is a healthy lifestyle. Before pandemic COVID-19, we may not have been concerned about things to do to increase our immune system. Now is the perfect time for you to learn about it.
- Eat a healthy diet You can do so many things to boost your immune system. Here are the top 10 things recommended for you.The first thing to do is about your diet. Eating a healthy diet is key to boost your immunity. You can focus on eating fruits & vegetables which contain vitamins & antioxidants such as citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric, green tea, papaya, and kiwi.Rather than supplements, your body absorbs vitamins more efficiently from your diet. So, you cannot skip a healthy diet.
- Reduce your intake of sugar, fat and processed foodsSugar, fat, and processed foods are bad for your body fat. They tend to be high in calories with low nutrients. Reducing them may help you to maintain a healthy weight.
- Get active with regular physical activitiesPhysical activities are not just for bodybuilders, but for everyone. As easy as walking, biking, yoga, swimming or other low impact workouts, you can increase your immunity. Much benefits can be obtained by doing exercise, such as boosting your overall circulation and making it easier for immune cells and other infection-fighting molecules to travel throughout your body.
- Try to minimize your stress levelIt is important to understand how stress affects your health, including immunity. Your body will initiate a stress response during the period of stress. This response will suppress your immunity, which increases the chance of infection or illness. Everyone is unique, including how they react and relieve stress. You have to know the symptoms of your stress. Also, you have to know whether reading or gardening, or other activities to relieve it. Deep breathing, prayer, mediation, exercise, or other spiritual things may also help you to reduce stress.
- Get adequate sleep, at least 7.5 hours of sleep per night.While you are sleeping, many important things will happen. For example, infection-fighting molecules are created while you sleep without you realizing.To have good quality of sleep, there are some tips you can follow. Don’t consume caffeine late in the day and don’t drink water and other beverages 1.5 hours before bed time.
- Maintain a healthy weight It is important to maintain a healthy weight, particularly when you age. To keep your weight healthy, good sleep, stress management, good diet, and regular physical activity may help. Do not skip eating fruits and vegetables.
- Quit smoking If you are smoking, you need to give up on it. You can seek the doctor’s advice to help you quit. Also, you have to stay away from secondhand smoke.
- Spend time outdoors and get natural Vitamin D from sun exposure Sun is a good source of vitamin D. Your skin will produce its own vitamin D when exposed to the sun. You can do so many things outdoors while sunbathing, such as reading or listening to music. Do not forget to apply sunscreen to avoid sunburn.
- Take steps to stay clean To stay clean, you can simply start by washing hands frequently and cooking meats thoroughly. It is important to use clean running water and soap for your hands. Meanwhile, you have to use proper heat to cook your meat well.
- Keep current with all recommended vaccines Last but not least is to keep updated with all recommended vaccines, including COVID-19 vaccine. Vaccines will prime your immunity to fight off infections before they take hold in your body.
Our immunity is incredibly unique. To fight off invading pathogens, it should be strong enough but not so strong which may overreact. The overreaction may cause allergies and autoimmune disorders to develop. So, your immune system has to operate in balance. Doing all the recommended things above will help your immune system function optimally. Stay safe and healthy.
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