The immune system is one of the most important aspects of our body. Made up of complex cells, blood, tissues and organs, our body uses the immune system to effectively protect us from harmful pathogens and agents such as viruses, cancer, sunburn etc.
So why is it important to boost your immune system?
The immune system is the first line of defense against illnesses. Having a strong immune system increases your chances of staying healthy and fit by fighting off harmful diseases and illnesses with the use of chemicals and proteins in your body. Simply put, a strong immune system reduces your chances of getting sick.
While there are an array of products and supplements available at pharmacies and supermarkets that can support your immune system, there are other easy steps you could take to naturally boost your immunity through dietary and lifestyle changes.
This may be a simple one, but inadequate sleep is a common problem amongst many adults. Poor sleep had been closely linked to weakening the immune system. It is suggested that adults should get at least 7 full hours of uninterrupted sleep.
In order to create a better sleep environment, try limiting your TV and laptop time at least a couple of hours before sleep, investing in good bedding, avoiding caffeine, going to bed at the same time every night, regularly exercising etc.
Try to improve your gut health by indulging in wholesome and nutritious food. Reducing your intake of Tran’s fats and processed food will have an overall positive effect on your body and encourage good bacteria growth that helps build a stronger immune system. Include food that is rich in fiber along with nuts and healthy fats.
Getting in some exercise daily is one of the best ways to boost your immune system. Being constantly active causes your body’s antibodies and white blood cells to rapidly circulate which therefore helps with fighting off illnesses and diseases. Regular workouts also reduces your stress hormones and increases serotonin levels which lowers your chances of getting sick. Try to squeeze in a quick 30-60 minute workout at least five times a week if possible.
Eating food that specifically includes certain vitamins can help boost your immune system and fight off illnesses. Including Vitamin C, Vitamin B6 and Vitamin E rich food in your diet can help give your immune system the support it needs. Food that is rich in Vitamin C include Grapefruit, Strawberries, Bell Peppers, Broccoli and Kale while Chicken, Salmon, Green Vegetables and Chickpeas are rich in Vitamin B6. Nuts and Seeds contain Vitamin E, which is a powerful antioxidant that helps your body fight against illnesses.
Water is crucial to your health and wellbeing. Dehydration can cause various hindrances to your daily bodily functions including headaches, poor physical performance, and loss of focus, low kidney function and problems with digestion. These issues can therefore have a direct impact on your body's ability to fight off illnesses, increasing your chances of getting sick.
If you are a regular drinker, try to limit your intake of alcohol a sit has negative and detrimental effects on your overall health and wellbeing, including lowering your body's ability to fight off viruses and illnesses such as alcoholic liver disease, ARDS and pneumonia.
Cutting down on your sugar intake helps reduce inflammation whilst aiding with weight loss. This therefore reduces your chance of getting severe health conditions like Diabetes and Heart Disease. Health conditions such as this can take a drastic toll on your immune system, therefore controlling your sugar means increasing your chances of living a healthy and physically fit life.
Even though this is being practiced more so than ever due to the ongoing pandemic, washing hands should be a continued practice for the rest of our lives. One of the most effective ways to stop the spread of harmful bacteria and germs, wash your hands for 20 seconds on a regular basis to avoid getting sick.