Whether it’s cold and flu season, you’re sick, or you’re planning on taking preventive measures to stay healthy, we are revealing our favorite ways to care for your immune system.
Your immune system is your body’s first defense against illness. Your immune system contains cells, tissues, and organs that collaborate to battle infections instigated by bacteria, viruses, and toxins. Although everyone gets sick from time to time, there are action items we can do regularly to help ensure our immune system stays healthy.
Many of us realize that what we eat every day impacts our health. Starting as little kids, we’re told to don’t forget about your veggies. But what are ideas of the best foods to eat to promote ensure our immune systems remain healthy?
Foods strong in Vitamin C are great for supporting your body and increasing white blood cells, which help fight diseases. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just found in fruits! Vegetables, for example red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a vital player that aids with the creation of more red blood cells. Basically Vitamin C helps boost white blood cells, Vitamin B-6 does the same for red blood cells. A great source of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
If you’re looking for a yummy, nourishing salad, begin with a selection of spinach and leafy greens (Vitamin C), incorporate your favorite fruit or vegetable (let’s get some Vitamin C!), and finish with a nutritious protein like chicken (Vitamin B-6) and some almonds or seeds to provide a healthy fat.
And don’t forget to drink water! The adult human body is 60% water. In order to obtain optimal hydration, drink 50 percent of your weight in ounces. So, at 160 pounds, you need to have 80 ounces of water on a daily basis.
Work Your Body
Did you realize that your lymphatic system, which is the system for eliminating waste and pollutants in your body, is the only system that won’t function without movement? To aide in your lymphatic system moving, you need to move too. When you’re active, your body distributes white blood cells and antibodies more rapidly, which can help them identify and destroy infections sooner than if you remain sitting.
Not only is staying on the go an important part of a fit body, activity is also vital to your mental health! Stress is a key piece to your health. Research shows that individuals who go through repeated stress are more likely to have compromised immune systems, which can result in more common illness. Ongoing exercise aids in helping to steady stress hormones, such as cortisol, keeping you pleased and healthy!
Not feeling well? It’s okay to need a break! Don’t push yourself to move around too much if you’re sick or hurt. Paying attention to your body and giving it the time it needs is similarily important.
Get Plenty of Zzzs
After you’ve meal prepped your nutritious food for the upcoming meals and moved your body with some workouts, it’s time to rest! Sleep is how your body restores homeostasis, or chemical balance throughout the body. During sleep, your body has the opportunity to control your immune system, produce healthy cells, and get rid of damaged cells. A good night’s sleep is vital to your body’s likelihood to keep healthy.
Even though sleep needs differ by individuals, experts counsel adults allow 7-9 hours of sleep each night. If you have issues falling asleep or remaining asleep, try incorporating a sleep schedule – seven days a week. Just like diet and exercise, a sleep routine is key to having a happy and healthy body.
Eating healthy, nutrient-dense meals, physical activity, and listening to your body and offering it appropriate rest are all ways to support and boost your immune system.