Whether it is cold and flu season, you’re feeling a little under the weather, or you’re interested in taking preventive measures to keep healthy, we are revealing our favorite ways to care for your immune system.
Your immune system is your body’s first protection against sickness. The immune system is made up of cells, tissues, and organs that join forces to fight infections instigated by bacteria, viruses, and toxins. Although we all gets sick periodically, there are things we can do regularly to help keep our immune system healthy.
It’s probably not a surprise that the meals we eat every day affects our health. From a young age, we’re told to don’t forget about your veggies. But what are some of the best foods to eat to encourage ensure our immune systems remain healthy?
Foods strong in Vitamin C help to assisting your body and boosting white blood cells, which help battle illnesses. Examples are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t just sourced from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a main player that assists with the creation of more red blood cells. So while Vitamin C helps support white blood cells, Vitamin B-6 works to help with red blood cells. A good supply of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
If you’re looking for a tasty, nutrient-packed salad, kick it off with a portion of spinach and leafy greens (Vitamin C), incorporate your preferred fruit or vegetable (let’s get some Vitamin C!), and end with a healthy protein like chicken (Vitamin B-6) and some almonds or seeds to provide a healthy fat.
And remember to hydrate! The adult human body has 60% water. In order to obtain optimal hydration, drink half your body weight in ounces. To give you an idea, at 160 pounds, you should drink 80 ounces of water every day.
Work Your Body
Did you realize that a body’s lymphatic system, which is in charge of removing waste and contaminants within your body, is the one system that doesn’t work without movement? To aide in your lymphatic system moving, you must move as well. By creating movement, your body distributes white blood cells and antibodies quicker, which can help the cells identify and fight infections sooner than if you remain sitting.
Not only is staying active a large factor of a fit body, movement is also vital to your mental health! Stress can impact your health. Research shows that individuals who experience frequent stress are more probable to have compromised immune systems, which may cause more recurrent illness. Ongoing exercise helps steady stress hormones, for example cortisol, keeping you content and healthy!
Feeling sick? It’s okay to take a break! Please don’t feel it’s necessary to push yourself to move around too much if you feel unwell or injured. Heeding to your body and allowing it the downtime it requires is equally important.
Get Your Zzzs
After you’ve thought about your nutritious food for the week and moved your body with some exercise, it’s time to sleep! Sleep is how your body reestablishes homeostasis, or chemical balance inside the body. During sleep, your body has the opportunity to adjust your immune system, generate healthy cells, and eliminate damaged cells. Sleep is vital to your body’s likelihood to keep healthy.
Despite the fact that sleep guidelines change by person, experts suggest adults get 7-9 hours of sleep each night. If you have problems falling asleep or staying asleep, try adhering to a sleep schedule – all week long. Similar to diet and exercise, a sleep habit is beneficial to having a happy and healthy body.
Eating healthy, nutrient-dense snacks and meal items, moving your body and exercising, and paying attention to your body and offering it appropriate rest are a handful ways to aide and improve your immune system.