Busy modern lives mean we often neglect our health and pick up unhealthy lifestyle habits. So, it’s crucial we fuel our bodies with healthy food to keep our immune systems strong, particularly in the current climate. When maintaining a healthy body, you need to make some changes in your diet and lifestyle. Only then you can strengthen the natural defense of your body to fight against harmful pathogens.
When you think of boosting your immunity simultaneously, you may also wonder how you can help your body combat diseases. Here are some tips that you can follow to strengthen your immune system.
- Get Adequate Amount Of Sleep
We often compromise our sleep either for our professional or social lives. However, immunity and sleep are intertwined together. In fact, poor sleep quality or inadequate sleep cycles can impact the body in more ways than one.
If you are someone who is sleeping less than 6 hours every night, then you are most likely to deteriorate your immune system. A good 6 to 8 hours of sleep every night is important to function properly and maintain immunity. However, teens and children need more sleep to account for their development.
When you get an adequate amount of quality sleep, it tends to boost your immunity naturally. Moreover, health experts recommend sleeping more when someone falls sick. The reason behind this is to let your body rest, allowing your immune system to combat the illness better.
If you are having any discomfort while sleeping, then you can include small changes in your life. Turn off or limit the screen time before going to bed for at least an hour. The blue light coming out of your laptop, television, desktop, or mobile phone disrupts the circadian rhythm and prevents your body from shutting down properly.
- Eat More Plant-Based Food
If you regularly consume junk food, reduce your intake considerably. Try eating more plant-based food items like fruits, nuts, vegetables, seeds, legumes, etc. These food items are a rich source of antioxidants and nutrients. Plus, they offer an upper hand in fighting against harmful pathogens.
As these foods are rich in antioxidants, they help to reduce inflammation by fighting against unstable compounds or free radicals.
Meanwhile, fruits and vegetables are full of nutrients that lessen the susceptibility to chronic diseases. The fiber present in plant-based foods helps to feed the gut microbiome. A strong gut microbiome also improves immunity and blocks the entrance of harmful pathogens into the body.
- Consume Healthy Fat
Healthy fats come from foods like soybeans, olive oil, salmon fish, tofu, and flax seeds. They help to lower inflammation and boost your immune response. As they contain highly anti-inflammatory substances, these fats can combat harmful diseases and boost immunity naturally.
- Choose Diet And Supplement Wisely
Do not rely on fad diets or any unhealthy diet as it lowers the potential of your immune system. If you maintain a healthy diet that contains protein, vitamins, fibers, and other nutrients, it will automatically boost your immune system.
This means you have to make sure that you are eating plenty of fruits, vegetables, whole grains, legumes, healthy fats, and lean protein. A healthy diet ensures to offer abundances of micronutrients.
Banana, oranges, strawberries, tomatoes, green leafy vegetables, chicken, salmon and tuna fish, seeds, lentils, nuts, etc., give support to your immune system. Along with this well-balanced diet, liposomal vitamin C supplements double the effect of boosting your immune system.
- Include Fermented Food
Do you know fermented foods like yogurt, kimchi, and natto help to populate the digestive tract with beneficial bacteria or probiotics? It helps to improve your immune cells and build a stronger immune response.
- Carb off Sugar
Regularly intaking added sugar tends to contribute to obesity and illness. Curbing off your added sugar intake can help maintain a healthy weight and reduce inflammation and other chronic health diseases. So, if you do not wish to suppress the immune system, keep your suagr intake to a minimum.
- Drink Plenty of Water
Drink 8 to 10 glasses of water daily as it helps regulate the movements of lymph and boost the immune system. Whether you sweat or not, you constantly lose water through urine, breathing, or bowel movements. So make sure to replace the water your body loses during the day.
Engage in some form of moderate exercise as it can boost your immune system. You may include swimming, brisk walking, jogging, or bicycling in your regime for upwards of 30 minutes daily.
A strong immune system needs several healthy changes in lifestyle and diet. When you make such changes, you will see a visible positive result in your lifestyle, bodily, and mental health. After all, a truly healthy life needs a balance of everything.