The pandemic has made everyone realize the importance of strong immunity. There are many products and supplements in the market that claim to help enhance your immune system. However, boosting the immune system is much harder than you might think.
The immune system is very complex and it has to be strong so as to fight off several illnesses and infections, but not so strong that it overreacts causing allergies and other disorders to develop. The system has to operate in a delicate balance and it remains controlled by a range of inputs. You must focus on everyday lifestyle habits to build a strong immune system and ensure that it fights off an illness or infection. Here are a few tips to ensure your system has everything it requires to function efficiently.
Water plays a crucial role in the body and it supports the immune system. There is a fluid present in the circulatory system known as lymph and it carries the important infection-fighting immune cells around your body. It is largely made up of water. If you do not consume enough after, it will slow down the movement of lymph and lead to an impaired immune system. The body loses water constantly through breath, urine, and bowel movements. Hence, to support the immune system, you need to replace the water you lose and you can start by keeping yourself hydrated at all times.
A healthy diet is key to a strong immune system. You need to eat plenty of fruits, vegetables, whole grains, legumes, healthy fats, and lean protein. Besides providing the immune system the energy it requires, you need to ensure that you take a sufficient amount of micronutrients that play a huge role in maintaining the immune system. This includes Vitamin B6 found in bananas, chicken, green vegetables, salmon, potatoes, and tuna. Vitamin C, present in citrus fruits, spinach, broccoli, and tomatoes, and Vitamin E present in sunflower oil, almonds, safflower oil, peanut butter, spinach, and sunflower seeds. Experts are of the opinion that your body absorbs vitamins more efficiently from the diet instead of supplements. Hence, stick to a healthy diet to support the immune system.
It is important to remember that physical activity is not only for building muscles and de-stressing. It is an essential part of a healthy lifestyle and it supports a healthy immune system. Exercise can help improve immune function by boosting the overall circulation and making it easier for the immune cells to travel throughout the body. Engaging in 30 minutes of physical activity daily can help stimulate the immune system.
You might not consider sleep as an active process to build immunity but there are many important activities that happen in the body when you are asleep. Infection fighting molecules are created in your body when you are asleep. If you do not get quality sleep, you are more prone to fall sick after exposure to viruses. In order to give your body the best chance to fight off an illness or infection, you need to sleep well and sleep peacefully. Take the right steps if your sleep is suffering.
It is important to understand how stress affects your health and wellbeing. It has an impact on your immune system as well. If you are stressed, particularly dealing with chronic stress that is long lasting, the body will respond by initiating a stress response. This response can suppress the immune system and increase the chances of an illness or an infection. Each person handles stress differently and if you are aware of how it affects your health, you need to take the right steps. Identify stress and work towards reducing it by deep breathing, exercise, meditation, or seeking therapy.
You will notice a significant change in your health and immunity by following a healthy diet and lifestyle. You can also take supplements to boost your immunity. However, supplements are not regulated or approved by the FDA which is why it is recommended to seek the advice of a professional and choose in office physician dispensing. This will ensure that you are taking the right supplements in the right dosage. Do not change the dosage without the advice of the medical professional. An expert will be able to identify the deficiency of vitamins in your body and will give you the right supplements for the same.
Even if you choose to take supplements, you need to remember that a healthy lifestyle will go a long way. Make small but consistent changes in your lifestyle and stick to it. It will improve your physical and mental health. A strong immune system will protect you from infections and illnesses throughout the year.