7 Ways to boost your Immune System
7 Ways to boost your Immune System
Boosting your immune system can make you less vulnerable to a host of infectious diseases and illnesses. There are several ways to make sure that you don’t compromise on your health. In this blog, we’re here to help you explore seven effective ways to boost your immune system.
References:
Importance of Immunity Building in Today’s Times
Boost your Immunity with the help of these Foods
The Cornerstone of Good Immunity: Vitamin C
Benefits of D3 to improve Healthy Living
7 ways to strengthen your immune system
Certain lifestyle factors can lead to making your immune system weak, which can cause you to get the flu, develop a cold, and other infections from viruses, and bacteria, among a host of other pathogens.
Here are the seven ways to boost your immune system and make sure you stay strong.
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Eat to live healthy
Eating a diet rich in vitamin C like fruits, dark leafy greens, ginger, turmeric, and sweet potatoes can boost your immune system. Add ginger and turmeric to your food to add flavor and become an immune booster.
Stay away from processed or packaged foods. Do not buy orange juice at the store that is filled in tetra packs. They most likely contain preservatives; so instead buy fruits and juice them. Make granola, oats, raisins, nuts, and spices at home.
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Exercise or workout to stay fit
Regular exercise improves the immune system’s competence, lowers the risk of infection, and reduces the risk of inflammation and cardiovascular and metabolic diseases. Getting at least 150 minutes of moderate exercise per week or 75 minutes a week for vigorous exercise can benefit your health.
You can try cycling, dancing, swimming, rollerblading, brisk walking, pushups and squats. You can also try fitness games like Nintendo, or kickboxing, power walking, and so on.
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Quality sleep improves health
A lack of sleep lowers your cytokine levels. Cytokine is a protein responsible for interacting with the immune system to keep diseases away from you. Therefore, get as much as seven to eight hours of sleep every night. And, if that’s not possible then make sure to take 30-minute naps throughout the day.
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Remove stress
Stress comes to us naturally, but we have to find ways to reduce its entry. High intensity stress can increase our stress hormone levels called cortisol. High cortisol levels in-turn inhibits the process of lowering inflammation in the body. This causes the immune system overwork to lower inflammation, which leads to reducing lymphocytes that help to fight off illnesses.
There are multiple ways to reduce stress. Make sure you select something that truly makes you happy and helps relax your mind about what it’s constantly worrying about. So, try yoga, meditation, talking to friends, doing karaoke, listening to music, learning a new language, reading a good book, and so on.
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Lose weight if you’re overweight
Maintaining a healthy weight helps in lowering the risk of high blood pressure, Type II diabetes, joint pain, allergies, sleep apnea and cardiovascular disease. Furthermore, excess body fat enhances the production of pro-inflammatory proteins. This process impairs the immune system.
If you are overweight or obese with a high BMI, connect with our professional medical weight loss doctor. Dr2bThin will consult you for lifestyle modification measures with a personalized diet and exercise routine for each patient suffering from obesity. The doctor may recommend the FDA-approved drug Phentermine 37.5mg to boost your weight management efforts. This drug is only prescribed if you are from pre-defined contraindications that interfere with the drug-body interaction.
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Hydration is essential for almost everything
If you do not maintain good hydration levels, you could suffer from headaches, swollen hands and feet, disrupted digestion processes, inability to focus, and mood changes, among other problems.
So, based on your activity levels, prioritize drinking hydrating fluids throughout the day. Remember that coffee and alcohol do not count as they lead to making you feel thirstier, and thus, dehydrated.
If water is too boring to drink throughout the day, add fruits and vegetables to meals and have them as snacks too. Fruits with high water content, such as watermelon, cucumber, citrus, and celery will work well to keep you hydrated.
You can also have soups or broths with your meals. In addition, sparkling water, and/or adding fruit or mint leaves can add more flavor.
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Vitamins and Electrolytes to replenish lost salts from the body
Whole foods and supplements can help replenish salts and electrolytes lost from the body due to various activities. Vitamins are especially crucial and needed for people with serious health conditions, like cancer. Treatment from chemotherapy or radiation can lead to nutrient deficiencies and alter the digestive system and its processes. By undergoing IV vitamin therapy, the individual can get necessary nutrients delivered directly into their bloodstream.
We hope these 7 ways to boost your immune system will help you to fight away illnesses and diseases. Always prioritize living healthy over work stress and other events that lead to compromising your health.
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