1. Get enough sleep
Having a good sleep cycle is crucial part for a healthy body. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. Yes, lack of sleep can affect your immune system. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus.
Lack of sleep can also affect how fast you recover if you do get sick. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress.
Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.
So, your body needs sleep to fight infectious diseases. Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease. How much sleep do you need to bolster your immune system?
So, your body needs sleep to fight infectious diseases. Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease. How much sleep do you need to bolster your immune system?
The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.
But more sleep isn't always better. For adults, sleeping more than 8 to 9 hours a night may result in a poor quality of sleep, such as staying asleep more than necessary and resulting into laziness.
2. Eat more fermented foods or take a probiotic supplement
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi. Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
3. Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system.Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include: grapefruit, oranges,tangerines,lemons, limes, clementines. Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.
4. Eat food with Good spices combination
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger:
Ginger is another ingredient many of you turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Spinach:
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Turmeric:
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
5. Limit sugar consumption
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
Obesity may likewise increase your risk of getting sick. Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
6. Engage in moderate exercise
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.Physical activity may help flush bacteria out of the lungs and airways.
This may reduce your chance of getting a cold, flu, or other illness. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.Physical activity may help flush bacteria out of the lungs and airways.
This may reduce your chance of getting a cold, flu, or other illness. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.
Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness. Bicycling few times a week,Taking daily 20 to 30 minute walks, Going to the gym every other day.
Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.
Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.
7. Stay hydrated
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.Drinking enough water is important to keep hydrated on a regular basis, especially when it’s cold and flu season.
Keep your immunity up by drinking plenty of water to stave off infection. Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness.
Drink the recommended eight ounces per day, and four to eight ounces per every 15 minutes of activity if you’re exercising. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.
Keep your immunity up by drinking plenty of water to stave off infection. Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness.
Drink the recommended eight ounces per day, and four to eight ounces per every 15 minutes of activity if you’re exercising. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.
8. Manage your stress levels
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices.
You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
Here are the few tips that helps you manage stress:
- Keep a positive attitude.
- Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
- Make time for hobbies, interests, and relaxation.
- Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
- Seek out social support. Spend enough time with those you enjoy.
9. Take Care of Your Toothbrush
While regular oral hygiene is a crucial factor to staying healthy, pay extra attention to your toothbrush during cold and flu season.If you share a bathroom with others, be sure your toothbrush doesn’t come into contact with other toothbrushes.
Viruses can easily spread this way, so keep yours apart from the rest, preferably in an upright holder so it can dry properly. If you’ve been sick, consider replacing your toothbrush once you’re well to start fresh.
Viruses can easily spread this way, so keep yours apart from the rest, preferably in an upright holder so it can dry properly. If you’ve been sick, consider replacing your toothbrush once you’re well to start fresh.
The Conclusion
You can make several lifestyle and dietary changes today to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Hope these tips will add some values to your life and we hope you all will implement this in your day to day life.
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