2020 has taught us some really important lessons. The spread of COVID-19 has destroyed the healthcare systems of many countries. It has caused a lapse in the economy due to unforeseen losses in terms of staff and technological gaps. The most important lesson that we have learned is to have a good immune system that can help us fight viral and bacterial infections and combat any unexpected sickness that may arise. The immune system cannot be strengthened overnight and takes time, so it is essential that we work on it to keep our mind and body healthy. Here are a few ways you can strengthen your immune system.
Get Enough Sleep to take care of Health
Sleep is one of the major things that contribute to strengthening the immune system which is why it is essential to have a good sleep schedule. Sleep is essential in regulating the hormones and neurotransmitters in our bodies. Major hormones which are regulated are cortisol, serotonin, and melatonin. If you disturb the sleep cycle, the hormones will be imbalanced which may lead to depressed mood, anxiety, and inability to focus and concentrate. Similarly, there is a huge link between sleep and immunity. A poor sleep schedule and quality of sleep often cause a person to remain sick frequently and for a long time. People who sleep less than 6 hours every night are more likely to catch a cold, unlike people who sleep 6 hours or more.
So, being well-rested and having a proper night’s sleep helps improve the natural immunity of a person so the body can combat any illness well. Many people often have trouble regulating their sleep schedule and often find it difficult to fall asleep or wake up in the middle of the night. One of the best things to do in that case is to limit the use of phone or computer screens at least one hour before going to bed.
Have More Green Vegetables
Vegetables are an important part of a balanced diet. Green vegetables have a lot of nutrition. They contain essential vitamins, minerals, and most importantly antioxidants. Antioxidants are compounds that fight off harmful pathogens in our bodies. Whole plant foods like green vegetables, fruits, legumes, etc. are rich in antioxidants. Pathogens can cause inflammation in our body which may irritate us and cause us to fall sick. When there are enough antioxidants in the body they can easily fight off inflammation. Long-term inflammation in the body can have adverse consequences like heart disease, cancer, and Alzheimer’s. Another benefit of having whole plant foods is a healthy digestive system. A healthy digestive flora can act as a good defense mechanism against diseases. Vitamins like vitamin C, which is also a major part of whole plants can decrease the chances of catching a cold.
Have Healthy Fats
We have often heard how fats are harmful to the body. However, not all fats are bad for your health. Some are actually good for your body. These good fats include the ones found in fish and olive oil. Healthy fats are essential in decreasing inflammation in the body. While some amount of inflammation may be good for your body, long-term inflammation can have deleterious effects on the body. Healthy fats also help in reducing illnesses like heart disease and diabetes, which is a growing problem in the US.
Reduce Your Sugar Intake
Sugar is one of the major things that destroy your immune system. Sugars are generally harmful to your body because they may cause mood fluctuations, obesity, and dental caries. However, if you reduce your sugar intake you can strengthen your immune system. Obesity causes you to get sick more frequently and also makes it harder for an illness to be diagnosed due to complications. Obesity can cause unwanted effects. In a study conducted, where the flu vaccine was administered, it was observed that the vaccine affected those people positively who were not obese, while it had limited efficacy in obese individuals. So, sugar intake should be limited to less than 5% of your total calorie intake for the day, which amounts to not more than 2 tablespoons per day.
Reduce Stress Levels
Stress could be a major reason for diminishing immunity. Anxiety can be a major trigger for inflammation, which in long term could be hazardous for your immune system. Stress levels can also be a major trigger of inflammation in children. Stress levels can be managed by breathing exercises, healthy eating habits, and reducing workload by getting Home Repair Services for home maintenance instead of worrying. If you feel you are depressed and cannot manage it on your own, you may seek the help of a therapist or counselor.
Hydration is one of the key elements of a strong immune system. Dehydration is a major cause of low energy levels and declining mental and physical health. Staying hydrated improves your overall health. So they do not fight pathogens but keep your body healthy enough to help it fight against them. Water can be taken along with fruit juices. These fruits are sweetened so you may want to cut down your sugar intake. You should take water when you are thirsty and stop when you are not feeling thirsty anymore.
A strong immune system is essential for healthy wellbeing. It is important to always take care of your body and always notice any unusual pains. As they point towards a health condition. Always consult your doctor before taking any medication and make sure you take your health seriously.