Whether it’s cold and flu season, you’re feeling a little under the weather, or you’re planning on taking preventive measures to remain healthy, we are sharing our favorite suggestions to care for your immune system.
Your immune system is your body’s first guard against sickness. Your immune system contains cells, tissues, and organs that work together to fight infections instigated by bacteria, viruses, and toxins. Although every individual gets sick occasionally, there are action items we can do regularly to help keep our immune system healthy.
It’s probably not a surprise that the meals we eat every day plays a part in our health. Starting as little kids, we’re told to make sure to eat your vegetables. But what are examples of the best foods to eat to help a healthy immune system?
Foods high in Vitamin C help to sustaining your body and boosting white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely sourced from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a vital nutrient that aids with the establishment of additional red blood cells. Basically Vitamin C helps increase white blood cells, Vitamin B-6 works to help with red blood cells. A large amount of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
If you’re searching for a yummy, nourishing salad, start with a portion of spinach and leafy greens (Vitamin C), include your preferred fruit or vegetable (let’s get some Vitamin C!), and end with a wholesome protein like chicken (Vitamin B-6) and a number of almonds or seeds for a healthy fat.
And remind yourself to drink water! The adult human body has 60% water. To get optimal hydration, drink your weight divided by two in ounces. For example, if your weight is 160 pounds, you need to have 80 ounces of water every day.
Move Your Body
Did you comprehend that a body’s lymphatic system, which is responsible for removing waste and contaminants within your body, is the one system that can’t do its job without movement? To help support your lymphatic system processing, you must move too. By creating movement, your body circulates white blood cells and antibodies more rapidly, which can help them find and combat infections faster than if you stay sitting.
Not only is keeping on the go an important part of a fit body, movement is also key to your happiness! Stress can impact your emotional condition. Research shows that individuals who experience frequent stress are more liable to have compromised immune systems, which can bring about more recurrent illness. Ongoing exercise helps balance stress hormones, such as cortisol, keeping you content and healthy!
Not feeling well? It’s okay to take a rest day! There is no reason to push yourself to exercise if you feel ill or wounded. Heeding to your body and giving it the time it wants is equally important.
Get Plenty of Zzzs
Now that you’ve mapped out your healthy food for the next few days and moved your body with some workouts, it’s time to sleep! Sleep is the way your body reestablishes homeostasis, otherwise referred to as chemical balance inside the body. During sleep, your body has the opportunity to control your immune system, produce healthy cells, and get rid of damaged cells. Sleep is key to your body’s ability to keep healthy.
Despite the fact that sleep guidelines differ by individuals, experts urge adults reach 7-9 hours of sleep each night. If you have issues falling asleep or staying asleep, try adhering to a sleep schedule – even during the weekend. Just like diet and exercise, a sleep routine is key to a body that is healthy and happy.
Eating wholesome, nutrient-dense meals, physical activity, and listening to your body and allowing it proper rest are several ways to support and improve your immune system.