Whether the timing is cold and flu season, you’re feeling a little under the weather, 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 guard against illness. Your immune system contains cells, tissues, and organs that collaborate to battle infections produced by bacteria, viruses, and toxins. Although everyone gets sick occasionally, there are things we can do regularly to help ensure our immune system stays healthy.
It’s probably not a surprise that the food we consume every day impacts our health. Starting as little kids, the message is to make sure to eat your vegetables. But what are ideas of the best foods to eat to encourage ensure our immune systems remain healthy?
Foods strong in Vitamin C help to sustaining your body and boosting white blood cells, which help fight diseases. Examples are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t solely sourced from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a crucial essential that aids with the creation of more red blood cells. Basically Vitamin C helps boost white blood cells, Vitamin B-6 works to help with red blood cells. A good amount of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
If you’re looking for a yummy, nutrient-packed salad, kick it off with a selection of spinach and leafy greens (Vitamin C), include your chosen fruit or vegetable (let’s get some Vitamin C!), and complete it with a wholesome protein like chicken (Vitamin B-6) and several almonds or seeds to provide a healthy fat.
And remember to drink water! The adult human body contains 60% water. To get ideal hydration, drink half your body weight in ounces. For example, at 160 pounds, you want to have 80 ounces of water each day.
Move Your Body
Did you know that the lymphatic system, which is responsible for eliminating waste and toxins throughout your body, is the only system that can’t do its job without movement? To keep your lymphatic system working, you must move too. When you’re active, your body allows the flow of white blood cells and antibodies quicker, this can help them locate and combat infections faster than if you keep sitting.
Not only is remaining lively a critical piece of a strong body, movement is also essential to your happiness! Stress is a key piece to your emotional condition. Research shows that those who suffer recurrent stress are more prone to have weakened immune systems, which may result in more common illness. Regular exercise helps balance stress hormones, such as cortisol, keeping you happy and healthy!
Feeling sick? You are welcome to enjoy a rest day! Please don’t feel it’s necessary to push yourself to move around too much if you feel unwell or hurt. Listening to your body and providing it the downtime it wants is equally important.
Get Some Zzzs
Now that you’ve thought about your nutritious food for the upcoming meals and moved your body with some workouts, it’s time to rest! Sleep is how your body reestablishes homeostasis, also known as chemical balance throughout the body. While sleeping, your body is able to adjust your immune system, generate healthy cells, and remove damaged cells. Rest is central to your body’s ability to keep healthy.
Even though sleep needs fluctuate by person, experts propose adults get 7-9 hours of sleep during the night. If you have difficulty falling asleep or staying asleep, try adhering to a sleep schedule – seven days a week. Similar to diet and exercise, a sleep habit is key to having a happy and healthy body.
Eating healthy, nutrient-dense snacks and meal items, getting physical movement in, and observing your body and allowing it adequate rest are all ways to help and improve your immune system.