When one is figuring out ways to boost his immunity, it is closely associated with the capacity to fight off illness. Strengthening immunity calls for numerous changes in one’s diet and lifestyle. Even while one does not set strict rules for one self, paying heed to health habits does strengthen one’s immunity to an extent. So, one should attempt to do one’s bit towards strengthening one’s immunity. This will boost the natural defenses in the body, and make it easier to fight disease-causing organisms and pathogens.
Let us take a look at a few of the top tips for boosting the immunity:
- Getting a good night’s sleep
Sleep is closely associated with immunity. When one does not get a sufficient amount of sleep, he becomes more susceptible to falling sick.
Adults should get at least 6 hours of a sound sleep at night. This keeps the immunity good, and one is less vulnerable to catching a cold.
Taking rest is closely associated with boosting natural immunity. When people are unwell, they tend to sleep more. This puts the immune system in a better position to ward off sickness.
Ideally, adults should try to get 7 or more hours of sound sleep every night. Teenagers similarly require 8-10 hours of sleep each night. Infants often require up to 14 hours of sleep in a day.
An important sleep-related issue that people encounter is that they are unable to sleep even while they comfortably lie in bed. One of the ways of overcoming the problem is getting no screen time for an hour before going to bed. The blue rays emitted from the phone, TV, or computer tends to influence the circadian rhythm, which is the body’s natural sleep and wake cycle.
Getting some regular exercise, making sure that the room is as dark as possible before going to sleep, and going to bed at the same time every day helps one sleep better.
- Get moderate physical activity each day
Vigorous workouts tend to suppress the immune system, but moderate workouts tend to boost immunity. Even a single session of moderate exercise has shown to enhance the effectiveness of vaccines among the people who are using them. Furthermore, by reducing inflammation, moderate exercise helps with the regular generation of immune cells.
A few of the top examples of moderate exercise include brisk walking, light hiking, swimming, jogging, and steady bicycling. Ideally, one should try and get 150 minutes of moderate exercise every week.
- Keep hydrated
Hydration may not necessarily safeguard you against viruses and germs. But it is important to safeguard against dehydration at all times. This keeps one healthier.
If one suffers from dehydration, it may result in headaches and renders an effect over a range of parameters associated with good health. They include one’s physical performance, focus, and mood. Furthermore, dehydration stands a chance to render effect over one’s kidney and heart function. These health effects make one more vulnerable to falling sick.
For staying hydrated, one should consume sufficient fluids. Water is the ideal fluid for consumption, as it is free from sugar, additives, and calories.
Tea and juice are also hydrating, but it is preferable to go ahead with the alternatives that do not have high sugar content. One tends to require additional fluids when one works out, works outdoors, or when the climate is hot.
- Paying attention to one’s diet
Paying attention to one’s diet is among the best ways to keep one’s immunity strong. Numerous foods enhance one’s immunity. They include whole plant foods, such as legumes, seeds, nuts, fruits, and vegetables. Such foods are high in antioxidants and nutrients that help fight pathogens. They also counter free radicals, which cause inflammation in the body when at high levels. Chronic inflammation is a cause of numerous health conditions, such as Alzheimer’s and cardiovascular disorders.
Fruits and vegetables are further also rich in nutrients such as vitamin C, which help with management and healing of common cold.
Just like whole plant foods, healthy fats should also be a part of the diet. Healthy fats are found in foods such as olive oil and salmon. They boost the body’s immunity by reducing inflammation and inducing response to pathogens. Olive oil is alternately known to safeguard against diabetes and cardiovascular disorders. With its anti-inflammatory properties, it helps fight off diseases.
Similarly, chia seeds and salmon contain omega -3 fatty acids, which fight inflammation.
One should also include fermented foods such as yogurt in his diet. Fermented foods are high in probiotics, which is a beneficial bacterium that aids with the digestion of food. Probiotics populate the digestive tract.
When the network of gut bacteria is good, immune cells are empowered to distinguish between invader organisms and the cells that are normal and healthy. In case your consumption of probiotic foods is low, probiotic supplements are another alternative at your disposal.
- Keeping added sugars limited
Consumption of refined carbohydrates and added sugars in a large amount may result in unprecedented weight gain. This further boosts the odds of falling sick and contracting flu.
But when one keeps a check over his sugar consumption, it helps reduce inflammation and results in weight loss. One is hence less vulnerable to chronic conditions such as cardiovascular disorders and type 2 diabetes.
Heart disorders, type2 diabetes, and obesity, all can make the immune system weaker. Hence, added sugars are best avoided. Added sugars should ideally account for less than 5% of one’s daily calorie intake. If one consumes a 2000 calorie diet, he should not consume over 2 tbsp or 25 gms of sugar.
- Good stress management boosts the immunity
By relieving one’s stress and anxiety levels, one keeps the immunity strong. With long term stress, comes inflammation and imbalances in immune cell functions appear. Particularly in the case of children, long term stress weakens the immune system.
A few of the practices that help with the management of stress are yoga, journaling, meditation, and exercise.