Whether it’s cold and flu season, you’re feeling a little under the weather, or you’re thinking of taking preventive measures to stay healthy, we are sharing our favorite ways to care for your immune system.
Your immune system is your body’s first protection against illness. A body’s immune system consists of cells, tissues, and organs that join forces to battle infections instigated by bacteria, viruses, and toxins. Although everyone gets sick periodically, there are steps we can do often to help keep our immune system healthy.
Many of us realize that the meals we eat every day affects our health. Starting as little kids, our parents tell us to eat our vegetables. But what are examples of the best foods to eat to help a healthy immune system?
Foods high in Vitamin C help to sustaining your body and boosting white blood cells, which help battle infections. These include oranges, grapefruits, lemons, kiwi, and papaya. But Vitamin C isn’t only found in fruits! Vegetables, such as red bell peppers, broccoli, and spinach, have Vitamin C.
Vitamin B-6 is a critical essential that aids with the development of additional red blood cells. Essentially Vitamin C helps increase white blood cells, Vitamin B-6 supports red blood cells. A great supply of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.
While you’re looking for a delicious, nourishing salad, begin with a base of spinach and leafy greens (Vitamin C), incorporate your favorite fruit or vegetable (more Vitamin C!), and complete it with a nutritious protein like chicken (Vitamin B-6) and several almonds or seeds that bring a healthy fat.
And remember to keep drinking water! The adult human body contains 60% water. In order to obtain ideal hydration, drink half your body weight in ounces. To give you an idea, at 160 pounds, you want to have 80 ounces of water on a daily basis.
Work Your Body
Did you know that a body’s lymphatic system, which is the system for eliminating waste and toxins throughout your body, is the only system that can’t do its job without movement? To help support your lymphatic system moving, you must move too. When performing an activity, your body allows the flow of white blood cells and antibodies quicker, which can help the cells identify and combat infections quicker than if you stay inactive.
Not only is remaining lively a critical piece of a fit body, activity is also essential to your emotional well-being! Stress can impact your well-being. Research shows that those who go through frequent stress are more prone to have compromised immune systems, which could bring about more common illness. Ongoing exercise aids in helping to stabilize stress hormones, such as cortisol, keeping you content and healthy!
Not feeling well? It’s okay to enjoy a break! Please don’t feel it’s necessary to push yourself to exercise if you’re sick or hurt. Listening to your body and giving it the time it requires is just as important.
Get Some Zzzs
Now that you’ve thought about your healthy food for the week and moved your body with some exercise, it’s time to rest! Sleep is how your body repairs homeostasis, also known as chemical balance throughout the body. While sleeping, your body has the opportunity to regulate your immune system, produce healthy cells, and get rid of damaged cells. A good night’s sleep is essential to your body’s likelihood to remain healthy.
While sleep needs fluctuate by person, experts urge adults allow 7-9 hours of sleep every night. If you have problems falling asleep or keeping asleep, try implementing a sleep schedule – seven days a week. Similar to diet and exercise, a sleep routine is beneficial to keeping your body happy and healthy.
Eating wholesome, nutrient-dense snacks and meal items, getting physical movement in, and paying attention to your body and offering it appropriate rest are a handful ways to help and enhance your immune system.