When you’re looking for ways to prevent getting sick, many experts advise the usual precautions, such as washing your hands properly and avoiding coming into contact with ill individuals. You can, however, do more than that by beefing up your immune system.
The job of your immune system is to fight off potentially harmful pathogens and infectious organisms from wreaking havoc inside your body. Keeping this system healthy, therefore, is crucial to staying in tiptop shape.
Here are six ways to help you fortify your immune system:
1. Follow a Balanced Diet
Maintaining a healthy diet is vital to a strong immune function. This involves eating plenty of fruits, veggies, whole grains, lean protein, and healthy fats.
A balanced diet gives your immune system the energy it requires to combat harmful organisms. It also makes sure that your body is obtaining adequate micronutrients to keep your immune function going 24/7. These micronutrients include the following:
- Vitamin E – This antioxidant and fat-soluble nutrient strengthens the body’s natural defense against infection and illness. It’s present in foods, such as spinach, almonds, peanut butter, and sunflower seeds.
- Vitamin B6 – This B vitamin is crucial for normal brain development. It also keeps the immune and nervous systems healthy. You can find this nutrient in foods like tuna, chicken, and green vegetables.
- Vitamin C – This nutrient keeps the immune system functioning properly and contributes to the repair and development of body tissues. Tomatoes, spinach, and citrus fruits are just a few of the foods that are rich in Vitamin C.
2. Undergo Chiropractic Care
Chiropractic care goes beyond alleviating pain and discomfort in multiple areas of the body. This form of care helps improve your immune system and enhance the function of your nervous system. If you’re looking to improve your overall health and quality of life without the use of surgery and medications, consider paying a visit to your local chiropractic physician.
3. Work Out Regularly
Physical activity isn’t just for building muscles and shedding off excess pounds. It also helps you stay healthy and supports a healthy immune function. An article published in the journal “Frontiers in Immunology” revealed that regular workouts reduce your likelihood of developing infections, as well as chronic diseases like cardiovascular disease and Type 2 diabetes.
Do exercise in moderation, though. Over-exercising places a lot of stress on your body. When planning your workout regimen, do 30 to 60 minutes of moderate or vigorous exercise a few days a week.
4. Drink Plenty of Fluids
After working out a sweat, you want to make sure to replenish the fluids in your body. Water plays an instrumental role in supporting immune function. This fluid transports disease-fighting white blood cells to various parts of your body. Not drinking enough water slows down the movement of these immune cells and may result in an impaired immune system.
How much water should you drink per day? Experts typically recommend that you drink eight glasses each day. This, however, doesn’t apply to everyone. People’s daily water needs are different. They vary based on the following factors:
- Your Current Location – You may need to drink up more if you’re living at a high altitude or in a dry, humid or hot area.
- What You Eat – If you love drinking coffee and other caffeinated beverages, you’re likely to lose more water due to extra urination. What’s more, you’ll need to drink plenty of fluids if your diet primarily consists of sugary, salty and spicy foods.
- Your Current State of Health – You will need to increase your water intake if you’re losing fluids due to an infection or through diarrhea or vomiting. You’ll also need more water if you have a health condition, such as diabetes.
5. Keep Your Stress in Check
Feeling stressed during these times of uncertainty is normal. You should, however, take steps to reduce the stress you’re feeling right now. Long-term stress results in chronically higher levels of cortisol. When this hormone is constantly high, it prevents your immune system from doing its job to fight off bacteria and viruses.
So, try to find a stress-reduction technique that works for you. A few activities you could consider are meditating, journaling, and listening to soothing music.
6. Get Enough Sleep
A good night’s rest serves as a natural immune system booster. When you deprive yourself of sleep, your body produces cortisol (a stress hormone) to keep you alert and awake. This, however, can suppress your immune function. When you’re feeling exhausted, don’t hesitate to get some shut-eye. Your body and immune system will thank you for it.
Boost your immune system by following these six suggestions. A healthy immune function will help you fight off diseases and prevent you from getting sick too often.