With Coronavirus sweeping the world, it’s more important than ever to give our immune system a boost and to establish healthy habits that keep our body, mind, and spirit functioning at their best.
So let’s take a look at 8 simple ways to boost your immune system according to the experts. (Source: Harvard Health)
1. HEALTHY EATING
The best way to boost your immune system is by eating well. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that keep you healthy.
Whole plant foods feed your healthy gut biomes, reduce inflammation, and are high in vitamin C content.
2. MANAGE STRESS
Relieving stress and anxiety is key to immune health.
Long-term stress promotes inflammation and imbalances in immune cell function.
Activities that help manage stress include meditation, exercise, journaling, yoga, and other mindfulness practices.
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3. SLEEP matters
Another simple way to boost your immune system is to make sure you get enough sleep.
Sleep and immunity are closely tied. Inadequate or poor-quality sleep is linked to a higher susceptibility to sickness.
According to Harvard Health, adults should aim to get at least 7 hours sleep each night, while teens need 8–10 hours, and children and infants up to 14 hours.
4. EXERCISE EVERY DAY
Just 20 -30 minutes of daily exercise is a simple way to boost your immune system. It reduces inflammation and helps your immune cells regenerate regularly.
Moderate activities include brisk walking, steady bicycling, jogging, swimming, and light hiking.
To increase immune system benefits, health experts recommend taking your exercise outside.
5. spend time in nature
Spending time in nature has been shown to bolster mood, lower blood pressure, reduce inflammation, and support immune system health.
Sunshine also boosts vitamin D in the body, which plays a key role in immune health, too.
6. DRINK ALCOHOL IN MODERATION
Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function.
When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function.
High levels of alcohol consumption can also slow down recovery time if you do get sick. Thanks Harvard Health I was just about to have another Margarita.
7. STAYing HYDRATED
Preventing dehydration is vital to your overall health and will boost your immune system and improve your physical well being.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function.
These complications can increase your susceptibility to illness. As a general guideline, you should drink 8 glasses of water a day.
8. CONNECT WITH FRIENDS
Experts found a link between social support from friendship and the immune system.
People with good friends tend to have stronger immune systems and anti-inflammatory responses that can lead to quicker wound healing and reduce the risk of illnesses.
The impact of Covid has made it challenging to connect with friends, but lets make an effort for our health and the well-being of our friends and family.