With busy and hectic lifestyles, many individuals are slowly seeing the effects that poor immunity has on the body. A change in diet or schedule or a lack of exercise can result in health issues that you may not have experienced in the past. Getting back on track with habits that are beneficial to your health and immune system is essential, especially with the ever-changing times. Before you think there is a magic solution, there is not. However, just a few simple tips to boost your immune system is all you will need.
The Well-Balanced Immune System
Composed of a complex network, the immune system exists in order to help defend the body against illnesses. A properly functioning immune system is capable of responding to antigens that attack the body.
For the body to continuously recognize and fight against these threats, it is important to keep the immune system well balanced. Simple changes in lifestyle habits can strengthen and balance your immunity. Here are a few simple things you can integrate into your life for better immunity.
Eat Immune Building Food
It goes without saying that a healthy diet does the body and mind a lot of good. The same goes for boosting your immunity. The nutrients you are able to derive from food—particularly food that is plant-based, such as vegetables, fruits, herbs, and spices—are vital in ensuring that your immune system is functioning correctly. Countless studies have already shown how plant-based foods contain many antimicrobial and antiviral properties that are essential in fighting against infections.
Foods to look out for are those that are rich in fiber, vitamin C. Carrots, berries, oranges, broccoli, spinach, garlic, and lemons are some of the most common fruits and vegetables people already consume regularly.
Regular Exercise
It is no secret that regular exercise can help lower your risk of developing chronic diseases like type 2 diabetes, heart disease, and obesity. Exercising also lowers the chances of bacterial infections and helps strengthen the lungs, heart, and other vital organs.
The minimum requirement for physical adult activities according to the CDC is at least two and a half hours of moderate aerobic exercise like jogging, walking, or cycling. An alternative is an hour and 15 minutes of high-intensity aerobic exercise such as running at least every week and strength training exercises twice every 15 days.
Get Plenty of Rest
Sleep recharges and restores the body, including your immune system. Since the body regenerates and heals while you sleep, adequate rest is critical for developing a healthy immune system. Lack of sleep or severe deprivation can lead to increased cortisol levels, which can then result in compromised immunity.
More importantly, when you sleep, your body is able to produce and distribute fundamental immune building cells, T cells, and interleukin. Therefore, getting seven to eight hours of sleep helps strengthen the body so it can easily fight off any infection.
Keep Stress Levels Low
Speaking of cortisol, studies have shown that high levels of stress can cause elevated levels of this hormone. Constant high levels of cortisol generally impede the immune system. The body is then left exposed to possible threats like bacteria and viruses.
There are countless ways to reduce stress; one favored exercise is meditation. Many individuals have experienced positive effects from practicing meditation since it can drastically reduce anxiety and stress, resulting in better sleep and immunity. For as little as five minutes of quiet meditation, practitioners can already feel the benefits.
Nowadays you no longer need to join meditation sessions, there are apps that can easily be downloaded and used whenever you see fit. You can start small with five-minute meditations and gradually increase the duration as time passes.
Journaling is another way to chronicle your thoughts and calm your mind. Activities like sketching, playing golf, or fishing are prime examples of stress-relieving pastimes. When possible, try to at least incorporate one stress-reducing activity into your day.
Maintain Good Hygiene
It pays to always practice good hygiene habits. This includes thoroughly washing your hands as often as possible, including before meals, after using the bathroom, and after sneezing, coughing, blowing your nose, etc. According to CDC guidelines, you should wash your hands with soapy water for at least 20 seconds before rinsing.
Using disinfectants such as alcohol-based products is also advised as well as regular bathing and general hygiene practices. Although washing hands does not have a direct effect on your immune system, it does reduce your odds of getting sick.
Get Some Sun
Fresh air and sunshine can do a body good. This powerful duo helps the body maintain a healthy immune system. Get in some sunlight when you can, because it gives you much-needed vitamin D.
Take daily walks whenever possible. If you are unable to go outside, it might be beneficial to consider vitamin D–rich foods or even vitamin D supplements.
Stay Connected
Isolation, no matter your age, can lead to loneliness and depression. This impacts the immune function negatively. If you are busy with work, far from those you love, or have limited opportunities to see your friends and family, opt for the next best thing. A simple phone call, text message, or Zoom meeting can do wonders for both your physical and mental wellbeing.
Stay Hydrated
Common sense dictates that staying hydrated remains important at any age and at any given time. However, it has been observed that as humans grow older, the chance of losing a sense of thirst is fairly high. It is therefore important to be mindful of your daily water intake to ensure optimal body and immune system function.
Make it a habit to drink a glass of water after waking up each day, another one before and after meals, and one or two before your bedtime. Having drinking water within easy reach is ideal. Keep a water bottle nearby to remind you to take a drink throughout your day.
Conclusion
It does not take much to boost your immunity. There are no fancy diets or expensive supplements or equipment needed—only simple Tips to boost your immune system to get your body going in the right direction. Regular exercise, a good diet, and a healthy mind can go a long way. If anything, the key is to go back to the basics, which is to prioritize overall health above all else.