Wednesday, February 24, 2021

8 Simple Ways to strengthen your Immunity

If your goal is to boost your immune health, there are several ways to help your body fight off illnesses. In all honesty, while the task to increase immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses. This will in turn help you fight harmful pathogens, or disease-causing organisms.

Here are 8 simple ways to strengthen your immunity.

Get enough sleep.

One of the ways to strengthen your immunity is by ensuring that you have enough sleep. Numerous studies have reported the benefits of a good night’s sleep, researchers from Germany found that sound sleep improves immune cells known as T cells. Research also suggests that each human needs an average of 7 to 8 hours of sleep per day.

Poor sleeping habits can result in long-term problems with mood, memory, and blood sugar, among other thing. Short-term consequences of bad sleep may include sleepiness, poor judgment, car accidents, moodiness, memory problems, workplace mistakes, and more. This not only affects the ability to function well the next day, but the sleep deficit builds up the longer sleep isn’t good.

Getting enough sleep enhances the ability of T cells to adhere to and destroy cells infected by viruses and other pathogens.

Eat more whole plant foods.

Eating plant based whole foods in strengthening immunity. How? Plants have essential nutrients that are not found in other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy. They also keep the body in balance so that your immune system can function at its best.

Plants are high in fiber which is present in all unprocessed plant foods. Eating more of these whole plant foods makes way for access to a whole host of benefits. Which include improved health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber is also notably very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.

Using healthy cooking methods and knowing how to make the most of your vegetables can help you get all the benefits  from whole plant foods.

This means deep-fried vegetables are a no go in addition to highly processed foods like cookies and biscuits among others.

Eat healthier fats.

Healthy fats have often been presented as a natural immunity booster. Foods like olive oil, nuts, chia seeds, fatty fish (salmon), avocados and more. They contain healthy fats like omega-3 fatty acids. Healthy fats help to promote heart health, lowers cholesterol levels, maintain blood pressure and fight inflammation. It is crucial to provide your body with the right kind of fuel. A diet fully loaded with unhealthy fats, such as saturated fat from foods like fatty beef, pork, butter, and cheese, is not considered high quality.

Limiting the amount of unhealthy fat you eaten actually helps to strengthen your immune system. Excess unhealthy oil in your diet may impair your white blood cells, which play an important role of fighting off infections. In addition, high-fat diets can negatively impact gut microbiota, which helps your immune system stay strong.

Limiting fats in your diet just doesn’t benefit your immune system. It’ll also lowers your risk of heart disease.

Limit added sugars.

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Which may as well increase your risk of getting sick. Curbing sugar intake can aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease. All of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

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Engage in moderate exercise.

Physical activity is for de-stressing in addition to building muscles. It`s also an important part of being healthy and supporting a healthy immune system.

Engaging in exercise supports overall blood circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

In fact, studies indicate that engaging in as little as 30 minutes of moderate-to-vigorous exercise daily helps stimulate your immune system. This implies that it’s important to focus on staying active and getting regular exercise. Some of activities you can engage in may include hiking, strength training, yoga among others.

Manage your stress levels.

Its important to understand how stress affects your health — including the impact it has on your immune system. During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response. This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness. Stress is different for everyone, and how we relieve it is, too. Given the effect it can have on your health, it’s important to know how to identify stress. Some ways of dealing with stress may include deep breathing, meditation, prayer or exercise.

Supplement wisely

Supplements are also an alternative way of boosting your immunity. Okay, so does that mean you should take every supplement that claims to enhance immune health and drink your weight in orange juice every morning? Not exactly. While getting a healthy daily dose of vitamin C is certainly a tried-and-true method for boosting immune health, there are other nutritional strategies you can adopt to give your immune system an added advantage.

These may include taking nutritional supplements rich in Zinc, Omega-3s, Vitamin D, Vitamin C among others.

Hydration

It is also suggested that drinking enough water to prevent dehydration helps in strengthening immunity. Dehydration may make your body more susceptible to illness. Hydration also helps to flush out toxins from the body, boosting immunity.

Water plays many important roles in the body. These include supporting your immune system. A fluid in your circulatory system called lymph, carrying important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, which sometimes leads to an impaired immune system.

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