The events of 2020 have proven that your immune system is not something that should be taken for granted. Illness and disease will continue to exist, and you must take preventative care seriously. Vitamin C and other supplements can fly off the shelves in never-before-seen surges when illnesses sweep across an area. Hand sanitiser, bleach and other chemicals will usually go in the same way. We know that keeping our immune systems in top shape is one of the best strategies to stay healthy.
Even if illnesses appear to be unavoidable at times, are there strategies to better prepare your body for an attack of invaders? Both yes and no. You won’t find a miracle immunity pill anywhere, but we’ll share some tips on how to naturally strengthen your immune system.
1. Eat more plant-based foods
Plant based foods like fruits, vegetables, nuts, seeds, and legumes are high in nutrients and antioxidants, which may provide you with an advantage against deadly pathogens.
Antioxidants flourish in colourful fruits and vegetables. These nutrients protect your cells from free radicals, which are molecules that might harm them. Choose oranges, green peppers, kiwi, strawberries, carrots, watermelon, papaya, leafy greens and cantaloupe for variety. Cruciferous vegetables, in particular, cabbage, kale and broccoli, help maintain liver function, which is an important aspect of our body’s natural cleansing process.
2. Control stress
High-stress levels raise the hormone cortisol, which is often the most challenging to control. This hormone is required to regulate blood sugar levels and your endocrine system, but too much of it is harmful to your immune system. Excess cortisol can lead to weight gain, inflammation and other chronic problems. It also depletes your immune system by exhausting it.
Meditation, exercise, writing, yoga and other mindfulness activities can all help you manage your stress. Seeing a licensed counsellor or therapist, either remotely or in-person, may also be beneficial.
3. Immune-boosting teas
Tea has been a popular beverage for thousands of years, mostly because of its health benefits. The Camellia sinensis plant is the source of all tea forms. Polyphenols are micronutrients found in this plant that help enhance the immune system, promote heart health and decrease cholesterol. We all know the amazing health benefits of green tea. Matcha, a form of green tea, is becoming extremely popular. Matcha is high in fibre and polyphenols, which aid digestion.
Avoid teas with additional flavours or sweeteners and stick to natural kinds of tea. While matcha tea lattes may taste delicious, the health benefits may be lacking if they are high in dairy and sugar.
4. Stay hydrated
Although hydration may not always protect you from germs and viruses, it is crucial to avoid dehydration for your overall health. Dehydration can cause headaches and impair your physical performance, temperament, focus, digestion and heart and renal function. These problems can make you more vulnerable to illness.
Your body is primarily made up of water, and it is up to you to keep it hydrated. It’s not just vital to drink adequate water when you’re thirsty. In fact, feeling thirsty indicates that it is already too late and that your body is dehydrating.
5. Get adequate sleep
One of the most hazardous ways to weaken the immune system is not getting enough sleep. The issue is that your body repairs while you sleep, and if you don’t get enough sleep, your immune system will be working overtime.
While you sleep, your body creates cytokines, which help to control immunity and inflammation. When a cold or the flu strikes, certain cytokines are required to combat infection. The creation of these cytokines, as well as antibodies, can be reduced by irregular sleeping habits. Shoot for at least seven to eight hours of sleep each night.
Stick to a regular bedtime schedule, be active during the day, avoid coffee and alcohol, limit screen time, keep the bedroom cold and allow yourself time to relax at the end of the day to achieve better sleep.
6. Exercise regularly
Exercising is a simple approach to boost your defensive system’s performance. It can also help you relax and reduce your risk of osteoporosis, heart disease and certain cancers. If you exercise for approximately half an hour each day, you’ll get the benefits. It does not have to be extreme. Riding a bike, walking, doing yoga, swimming or even golfing can all assist.
Your muscles and body systems begin to get in shape as you exercise. Your immune system’s white blood cells don’t have to work as hard because they’re already functioning better, leaving them free to scout for infectious intruders.
7. Kick your unhealthy habits
Toxins are added to your body when you smoke, drink or use recreational drugs. Your body isn’t working as hard to eradicate viruses and bacteria when it’s trying to discharge those toxins. Your immune system is suppressed, focusing on removing the new invaders you’ve put into your body on purpose. While it’s doing that, it can’t be as alert about pathogens sneaking up on it.
You can enhance your immune system today by making a few lifestyle and dietary modifications. For example, reduce your sugar intake, remain hydrated, work out frequently, get enough sleep and manage your stress levels.
Immunity boosting for your family doesn’t have to be a chore; in fact, it can be delicious, relaxing, and enjoyable. Find about different exercises and sports, different healthy foods and the types of organic tea around the world, which you can enjoy when you need a break from green tea, amongst other things. Look for different exercises that you can do with family and friends to make it fun. Try different recipes each day to prevent healthy food from being monotonous.