Whether it is cold and flu season, you’re sick, or you’re thinking of taking preventive measures to remain healthy, we are sharing our favorite suggestions to care for your immune system.
Your immune system is your body’s first defense against illness. The immune system consists of cells, tissues, and organs that work together to battle infections caused by bacteria, viruses, and toxins. Although we all gets sick occasionally, there are steps we can do often to help keep our immune system healthy.
Many of us realize that the food we consume every day plays a part in our health. Starting as little kids, we’re told to make sure to eat your vegetables. But what are some of the best foods to eat to help assist our immune system?
Foods elevated in Vitamin C help to sustaining your body and boosting white blood cells, which help challenge illnesses. Examples are oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t solely available from fruits! Vegetables, like red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a main essential that aids with the establishment of more red blood cells. Basically Vitamin C helps support white blood cells, Vitamin B-6 works to help with red blood cells. A good supply of Vitamin B-6 comes from proteins like chicken, turkey, fish, and eggs.
When you’re scouring for a yummy, healthy salad, kick it off with a selection of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (let’s get some Vitamin C!), and end with a nutritious protein like chicken (Vitamin B-6) and some almonds or seeds to provide a healthy fat.
And don’t forget to hydrate! The adult human body contains 60% water. For ideal hydration, drink half your body weight in ounces. So, at 160 pounds, you need to drink 80 ounces of water on a daily basis.
Build Your Body
Did you realize that a body’s lymphatic system, which is the system for eliminating waste and contaminants within your body, is the one system that can’t do its job without movement? To aide in your lymphatic system working, you need to move as well. When performing an activity, your body distributes white blood cells and antibodies quicker, and that can help the cells identify and fight infections quicker than if you remain sedentary.
Not only is staying active a critical piece of a fit body, it’s also vital to your mental health! Stress plays a role in your health. Research shows that those who undergo regular stress are more apt to have unstable immune systems, which can cause more recurrent illness. Ongoing exercise assists to balance stress hormones, like cortisol, making you happy and healthy!
Don’t feel great? It’s okay to have a break! There is no reason to push yourself to move around too much if you are feeling sick or wounded. Paying attention to your body and providing it the rest it needs is equally important.
Get Plenty of Zzzs
After you’ve thought about your wholesome food for the next few days and moved your body with some exercise, it’s time to snooze! Sleep is a process used so your body restores homeostasis, also known as chemical balance inside the body. During the sleep stage, your body can regulate your immune system, make healthy cells, and get rid of damaged cells. Sleep is critical to your body’s likelihood to stay healthy.
Despite the fact that sleep needs vary by each person, experts propose adults reach 7-9 hours of sleep every night. If you have difficulty falling asleep or remaining asleep, try adhering to a sleep schedule – even during the weekend. Not unlike diet and exercise, a sleep routine is key to keeping your body happy and healthy.
Eating wholesome, nutrient-dense foods, getting physical movement in, and paying attention to your body and offering it proper rest are a handful ways to care for and improve your immune system.