For a long time, you have been researching on ways you can boost your immunity and fight off an array of illnesses.
Without a doubt, bolstering your immunity is not a walk in the park. But with a few lifestyle and dietary changes, you can make your body natural defenses stronger to fight a myriad of bacteria, pathogens, and other organisms that cause diseases.
Below are some useful practices that can naturally boost your immune system.
One of the most important ways of strengthening your natural immunity is to eat whole plant foods.
Whole plant foods are things like vegetables, fruits, seeds, legumes, and nuts. These foods are rich in antioxidants and nutrients, which can go a long mile in helping you wave off disease-causing organisms.
According to studies, antioxidants found in whole foods fight off unstable compounds known as radicals, which are known to cause inflammation when they get into the body at high levels.
With chronic inflammation, you are at risk of getting an array of diseases, including Alzheimer’s, cardiac diseases, and particular types of cancer.
The fiber found in whole foods provides your gut with healthy bacteria known as the microbiome. Research has found that these bacteria prevent pathogens and other harmful organisms from entering the body.
Further studies show that vegetables and fruits rich in nutrients often reduce the time taken for one to recover from a common cold.
The reason why you have a weak immune system could be because you don’t get enough sleep. You spend most of your nights working, or you use most of the night to watch your favorite TV program.
Look – lack of enough sleep is linked to all bad things, including increased susceptibility to illness.
A study with 164 healthy participants found out that those who slept for more than 6 hours every night we less likely to catch a cold than those who slept for less than 6 hours.
By getting adequate sleep, you give your body some rest, and this naturally strengthens your immune system. It is also recommended to sleep more when you are ill so that you can give your body some room to fight the sickness.
Every night, aim to sleep for 7-8 hours. Teens are encouraged to sleep for 8-10 hours, while babies and infants need to sleep for over 14 hours.
Healthy fats such as those found in avocados, salmon, and olives can decrease inflammation and increase your body’s immune system.
Research has shown that olive oil and salmon are amply anti-inflammatory, and consuming them can lead to a decreased risk of acquiring type 2 diabetes and heart disease. Also, it could help in warding off harmful disease-causing viruses and bacteria.
Recent studies have shown that refined carbs and added sugars are major contributors to weight increase and obesity.
Being obese or overweight increases your chances of acquiring a myriad of diseases. On a recent report, 1000 participants were injected with flu. It found out that those who were obese were more likely to catch the flu than those who were not.
Reducing added sugar intake will not only aid weight loss, but it will also reduce inflammation and reduce your chances of falling sick.
Your sugar intake ought to be below 5% of your daily calorie intake. This means that if you are on 2,000-daily calorie intake, you should not take more than two tablespoons of sugar daily.
Some people believe in prolonged exercise, and it’s not uncommon to find them working out for five or more hours a day. What they might not know is that this form of exercising can suppress their immune systems. In case you want to give yours a boost, engrave moderate exercising into your daily schedule.
Investigation has shown that even one session of moderate exercising every day can increase the effectiveness of vaccines in people who have weak immune systems. This is because it reduces inflammation and increases the regeneration of immune cells.
You don’t need to race like a horse training for the upcoming Kentucky Derby competition. Moderate exercising includes jogging, cycling, light hiking, and swimming. Endeavor to engage in any of these exercises for at least 200 minutes a week.
Your goal in life is to stay healthy and enjoy what you love, such as traveling, reading, socializing, hanging out with friends and everything else that is meaningful to you, right? Practice the strategies outlined above, and you will go a long way in boosting your natural defenses against an array of illnesses. Good luck!
In the midst of the COVID-19 pandemic, you might wonder whether these practices will boost your immune system in a way that your body can fight this contagious disease.
The fact is, these strategies will not protect you from COVID-19. No lifestyle modification, diet, or supplement will protect you from developing this disease. The only way to protect yourself is to maintain physical distancing, practice proper hygiene, and follow the guidelines provided by health experts in your country.
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