Whether it’s cold and flu season, you’re sick, or you’re interested in taking preventive measures to keep healthy, we are revealing our favorite suggestions to care for your immune system.
Your immune system is your body’s first guard against illness. A body’s immune system consists of cells, tissues, and organs that work together to fight infections instigated by bacteria, viruses, and toxins. Although everyone gets sick from time to time, there are action items we can do frequently to help ensure our immune system stays healthy.
Many of us realize that what we eat every day affects our health. From a young age, we’re told to don’t forget about your veggies. But what are some of the best foods to eat to help assist our immune system?
Foods high in Vitamin C help to assisting your body and improving white blood cells, which help challenge illnesses. These include oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t only sourced from fruits! Vegetables, such as red bell peppers, broccoli, and spinach, contain Vitamin C.
Vitamin B-6 is a vital nutrient that assists with the creation of additional red blood cells. Basically Vitamin C helps increase white blood cells, Vitamin B-6 works to help with red blood cells. A good source of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re scouring for a delicious, nutrient-packed salad, begin with a portion of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (more Vitamin C!), and complete it with a wholesome protein like chicken (Vitamin B-6) and a number of almonds or seeds to provide a healthy fat.
And don’t forget to hydrate! The adult human body is 60% water. To get optimal hydration, drink your weight divided by two in ounces. For example, if your weight is 160 pounds, you want to drink 80 ounces of water on a daily basis.
Work Your Body
Did you realize that your lymphatic system, which is the system for eliminating waste and toxins throughout your body, is the one system that doesn’t work without movement? To help support your lymphatic system moving, you need to move too. When you’re active, your body allows the flow of white blood cells and antibodies quicker, this can help them find and fight infections sooner than if you stay sitting.
Not only is keeping lively an important part of a fit body, movement is also vital to your emotional well-being! Stress is a key piece to your well-being. Research shows that individuals who go through regular stress are more apt to have compromised immune systems, which may bring about more common illness. Continual exercise aids in helping to balance stress hormones, such as cortisol, keeping you happy and healthy!
Don’t feel great? It’s okay to take a day off! Don’t push yourself to move around too much if you’re ill or wounded. Paying attention to your body and giving it the time it wants is equally important.
Get Your Zzzs
Now that you’ve meal prepped your wholesome food for the upcoming meals and moved your body with some exercise, it’s time to snooze! Sleep is the way your body restores homeostasis, otherwise referred to as chemical balance throughout the body. During the sleep stage, your body can control your immune system, generate healthy cells, and eliminate damaged cells. A good night’s sleep is key to your body’s potential to keep healthy.
While sleep requirements fluctuate by individuals, experts counsel adults allow 7-9 hours of sleep every night. If you have issues falling asleep or keeping asleep, try adhering to a sleep schedule – that includes on Saturday and Sunday. Just like diet and exercise, a sleep habit is critical to a body that is healthy and happy.
Eating wholesome, nutrient-dense snacks and meal items, getting physical movement in, and observing your body and offering it adequate rest are a few ways to care for and boost your immune system.