No matter how simple and complex the immune system might seem to us, there are everyday lifestyle habits you can focus on to help give your immune system what it needs to fight off an infection or illness. Here are seven ways to ensure your immune system has everything it requires to function optimally.
1) Maintain A Healthy Diet
The foods you eat have a direct impact on your immune health. A diet high in fruits and vegetables, whole grains, lean proteins, and healthy fats can boost your body's ability to fight off any illness or infection. These foods are also abundant in vitamins, minerals, and fiber that can help keep your entire body functioning at its best.
In addition to providing your immune system the energy it needs, a healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:
- Vitamin B6 is found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin)
- Vitamin C is found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli, and spinach
- Vitamin E is found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach
2) Include Probiotics in Your Diet
The probiotic bacteria found in certain foods can help strengthen your body's defenses by boosting your immune system and digesting food and foreign substances that would otherwise pose a threat to your health. Focus on eating probiotic foods such as miso, natto, kimchi, sauerkraut, pickles, kefir, and yogurt.
3) Stay Hydrated
Proper hydration is essential to supporting your immune system. If you don't stay hydrated, it becomes harder for your body to function efficiently, meaning your immune system is less effective at fighting off infection and illness when the virus comes knocking at your door. To ensure you're getting enough water every day, keep a bottle of water with you wherever you go and make sure you drink several glasses throughout your day. Keep yourself hydrated and firm all year round with proper hydration!
4) Supplement Wisely
Most people understand that vitamins and minerals are essential to supporting optimal health, but they also don't get enough from their diet alone. To ensure you're providing your body with all of its daily nutrient requirements, consider taking a multivitamin or antioxidant supplement daily. And remember, eating healthy foods is always better than popping a pill. Make sure to talk to your doctor or healthcare provider before starting any new supplement regimen.
5) Exercise Regularly
Exercise is one of our body's best defenses against sickness, bolstering our immune systems and helping to keep us healthy and robust. When you exercise regularly, your body produces more white blood cells—the soldiers of your immune system—and fewer stress hormones that have been shown to suppress immunity. Exercise also boosts lung function to more effectively fight off infections from germs passed through air contacts, such as colds or flu viruses.
In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's essential to focus on staying active and getting regular exercise.
6) Get Enough Sleep
Sleep is vital to good health in so many ways, from immunity to brain health and more. It's recommended that adults get seven to nine hours per night, but getting enough sleep can be a challenge for many people. Try working toward that goal by turning off your technology an hour before bedtime and making sure you get enough exercise during your day; both can help encourage better sleep at night.
7) Avoid Stressful Situations
Studies show that our bodies struggle to fend off sickness when we're stressed, so it stands to reason that preventing stress and practicing stress-relieving activities are a great way to avoid getting sick in general. Take some time every day to relax, make sure you get plenty of sleep and make it a point to spend time with positive people who can help keep your spirits up even during stressful times.
The immune system is a complex network of cells, tissues, and organs that work in conjunction to keep us healthy and safe from harm. While it may seem impossible to protect ourselves against every disease we're exposed to, there are simple steps you can take to increase your chances of staying strong when faced with illness or infection. The best defense starts by looking after yourself. It's a specific change you can make right now for your overall health and well-being: Focus on an overall healthy lifestyle.
That's all for today! 7 Simple ways to bolster your immune system. Let us know if you have any questions; leave them in the contact us, and we'll be happy to answer them! Stay tuned for more information about wellness and health topics here at Amazing Life Singapore. Thank you all for reading, and see you next time!