Your body’s defense team is known as the immune system. Its job is to spot enemies like germs and abnormal cells, including cancerous ones. Once it finds them, it’s time for war and if it is “running correctly” it boots them out and keeps you healthy. This is a great reason to maintain or develop a strong immune system. Keep in mind that your body is always trying to heal itself and can work quite well if you give it the right tools; mainly nutrition. Here are 5 quick tips to boost yours starting today.
Eat a Healthy Diet
When you choose foods loaded with vitamins A, C, E, D, antioxidants, and other essential nutrients, you’re giving your immune system the tools it needs to stay strong. Include orange foods like pumpkin and sweet potato, and don’t forget spinach, tomatoes, and broccoli. You need Vitamin D, which comes from mushrooms, salmon, eggs, and fortified milk. Vitamin C is also crucial and can be found in fruits and veggies like berries, melons, broccoli, tomatoes, and bell peppers. Last but not least, include some probiotics to keep your gut strong, found in yogurt and kimchi.
Exercise More
When you work out, your immune cells start moving around your body. Your heart starts pumping harder and your blood starts flowing faster which brings more oxygen to your cells. Exercise also triggers the lymph system which contains white blood cells.
But they don’t stop when you do: Even after you’re done exercising, these immune cells stick around for about three hours identifying unwanted toxins and abnormal cells and getting rid of them.
Maintain a Healthy Weight
Being overweight is a drag on your immune system. First, it slows down your body’s lymphatic system, which is like a highway where toxins are sent out of your body. Second, if you’re carrying too much weight, it stresses your body and keeps it from getting the resources it needs. Carrying extra weight can lead to chronic inflammation, exposing you to more risk of things like cancer and heart disease.
Get Enough Rest
Lack of sleep leads to less infection-fighting antibodies and cells. If you go too long without sleep, you’ll find yourself at more risk for obesity, diabetes, and cardiovascular diseases. Try to get seven to eight hours of solid, uninterrupted shuteye every night. Your cells that fight disease are diminished when you don’t get enough sleep.
Cut Down on Drinking
Even occasional heavy drinking, we’re talking five or six drinks in one sitting can suppress the immune system for up to 24 hours. And consistent alcohol consumption is even worse. When you keep plying it with any type of alcohol, the immune system becomes slower in recognizing and responding to infections, leading to more intense illnesses, prolonged symptoms, and increased strain on the immune system to combat infections.
Healthy Choices Lead to Stronger Immune System
The choices you make have a significant impact on your immune system. Go for nutrient-packed foods, make a habit of regular exercise, and maintain a healthy weight to reduce stress. Schedule enough time to sleep because it helps in the production of infection-fighting antibodies. It may seem cruel to tell you to limit alcohol intake but it is crucial for sustaining a robust immune system.
By consistently making these life enhancing health-conscious choices, you actively contribute to the strength and resilience of your immune system. If you take my advice here, you’ll create a stronger defense against potential threats and promote a healthier, more resilient you.