There’s no single, foolproof method of increasing immunity. However, adopting healthy living strategies such as eating a balanced diet, getting enough sleep, exercising regularly and spending time outdoors may support immunity.
Now that COVID-19 has started, these steps can help strengthen your immune system throughout the year. Read on for more details:.
Eat a Balanced Diet
Doctors frequently assert, “you are what you eat.” A diet rich in essential vitamins and nutrients found in nutritious food sources can boost immunity against illness.
Certain vitamins, minerals and fatty acids provide crucial immune-system support. Vitamin C in particular can be an invaluable aid against colds; oranges are an excellent source of Vitamin C; other fruits like berries and kiwis also contain this nutrient.
Omega-3 fatty acids found in salmon, sardines and tuna provide immunity-enhancing nutrients; antioxidants found in colorful fruits and vegetables provide further support; selenium can also be found in Brazil nuts for further immunity-building benefits.
Strive to incorporate enough nutrients into your daily meals from whole grains, vegetables and fruit, lean protein and healthy fats – especially into lean proteins – as a foundation of good health. Avoid high-fat foods which could inhibit germ-fighting white blood cells; too much supplementation with particular nutrients could leave your body lacking other essential ones needed for good health.
Get Enough Sleep
Sleep is essential to optimal immune health. A recent UCSF study has found that getting less than seven hours of restful slumber each night greatly increases your risk for contracting the common cold.
Sleep helps the immune system release proteins called cytokines that aid in fighting off infections and stress; when sleep deprivation arises, their production decreases.
Sleep allows our bodies to release energy that assists the immune system in eliminating invading pathogens, and spends more time in stage 3 non-rapid eye movement (NREM) sleep, commonly known as deep restorative sleep.
For optimal immunity and to fight the flu effectively, aim to get seven to eight hours of high-quality sleep each night.
Exercise
Exercise helps strengthen your immune system in numerous ways. Moderate-intensity aerobic workouts stimulate cellular immunity by raising body temperature and sweat production; strength training activates muscle fibers and increases blood flow to your cells – relieving stress while simultaneously unleashing endorphins!
Studies have demonstrated that people who exercise at least 20 minutes each day, five days a week get sick less frequently. Prolonged vigorous workout sessions may compromise adaptive immune response and leave you vulnerable to infection; for this reason it’s crucial that workout routines include aerobic, resistance and flexibility exercises to provide your immune system with what it needs to fight off germs effectively.
Stay Connected to Nature
Your immune system is an intricate network of white blood cells, antibodies and complex proteins designed to combat bacteria, viruses and diseases. Just like your security system, its proper functioning requires living an integrated lifestyle in order to function optimally.
Studies show that our ability to detect danger is greatly influenced by both environment and psychological state, which in turn influence endocrine function and immunity. Over time, stressful environments or chaotic scenes may suppress the body’s natural immunity system and thus leave us susceptible to disease.
Therefore, we all must explore nature. Going on daily walks through parks or botanical gardens or simply having greenery in your home are simple ways to recharge our immune systems – strengthening them so they are better equipped to combat infectious illnesses such as Covid-19.
Stay Hydrated
Hydrating the body regularly with water and other hydrating liquids is essential to its proper function. Hydration facilitates blood circulation, transports nutrients to cells throughout the body, regulates temperature control, promotes kidney health and supports overall bowel wellness.
Dehydration occurs when your body loses essential fluids through sweat and urine production. This loss of water leads to symptoms that range from mental fogginess and increased stress levels to weight gain and even depression.
Drinking water can help strengthen your immune system and keep you healthy during a coronavirus pandemic, so keep a refillable alkaline water bottle by your bedside and prioritize hydrating with each meal and snack.