Whether it is cold and flu season, you’re sick, or you’re interested in taking preventive measures to stay healthy, we are providing our favorite ways to care for your immune system.
Your immune system is your body’s first defense against sickness. The immune system contains cells, tissues, and organs that work together to battle infections caused 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 the food we consume every day affects our health. From a young age, our parents tell us to make sure to eat your vegetables. But what are some of the best foods to eat to help assist our immune system?
Foods elevated in Vitamin C are great for assisting your body and increasing white blood cells, which help battle infections. Foods high in Vitamin C are oranges, grapefruits, lemons, kiwi, and papaya. However Vitamin C isn’t solely found in fruits! Vegetables, like red bell peppers, broccoli, and spinach, include Vitamin C.
Vitamin B-6 is a critical nutrient that assists with the establishment of more red blood cells. Essentially Vitamin C helps increase white blood cells, Vitamin B-6 supports red blood cells. A good source of Vitamin B-6 can be located in proteins like chicken, turkey, fish, and eggs.
When you’re searching for a delicious, nutrient-packed salad, kick it off with a base of spinach and leafy greens (Vitamin C), add your favorite fruit or vegetable (more Vitamin C!), and top with a wholesome protein like chicken (Vitamin B-6) and several almonds or seeds for a healthy fat.
And remind yourself to hydrate! The adult human body has 60% water. In order to obtain the best hydration, drink your weight divided by two in ounces. So, if your weight is 160 pounds, you want to have 80 ounces of water on a daily basis.
Move Your Body
Did you comprehend that your lymphatic system, which is the system for getting rid of waste and contaminants throughout your body, is the one system that won’t function without movement? To keep your lymphatic system processing, you must move with it. When you’re active, your body distributes white blood cells and antibodies faster, which can help these cells identify and combat infections sooner than if you continue to be sitting.
Not only is staying on the go a large factor of a healthy body, movement is also helpful to your emotional well-being! Stress can impact your health. Research shows that individuals who go through regular stress are more likely to have compromised immune systems, which can cause more recurrent illness. Ongoing exercise helps steady stress hormones, such as cortisol, keeping you content and healthy!
Not feeling well? It’s okay to enjoy a day off! Don’t push yourself to move around too much if you feel sick or injured. Listening to your body and allowing it the downtime it wants is equally important.
Get Your Zzzs
Once you’ve you’ve thought about your healthy food for the upcoming meals and moved your body with some workouts, it’s time to sleep! Sleep is a process used so your body restores homeostasis, or chemical balance inside the body. During the sleep stage, your body is able to adjust your immune system, generate healthy cells, and get rid of damaged cells. A good night’s sleep is crucial to your body’s potential to stay healthy.
Despite the fact that sleep needs fluctuate by individuals, experts urge adults allow 7-9 hours of sleep every night. If you have trouble falling asleep or remaining asleep, try implementing a sleep schedule – all week long. Not unlike diet and exercise, a sleep habit is beneficial to a body that is healthy and happy.
Eating healthy, nutrient-dense foods, moving your body and exercising, and observing your body and offering it adequate rest are several ways to aide and boost your immune system.