Immune is very diversified, it consists of various compounds. Your immune system is a defender of your body who fights against the infection, virus, bacteria and other harmful bacteria’s. A good immune system not only fights with bacteria but also ensures the fastest recovery of any injury, when you get sick. For a better or healthy immune system, you need an active or healthy lifestyle. This blog post helps us to delve more inside the methods which help us to improve our immune system.
Nutrient-rich diet
For a healthy diet your body needs nutrients like protein, vitamins, minerals, and other nutrients which your body needs. Here are some kind of nutrients which You includes in your diet:
- Vitamin C: mainly found in citrus fruits like lemons, oranges, broccoli and many more. It helps to improve Your immune system and increases the production of white blood cells.
- Vitamin D: sunlight is the best source for Vitamin D, but you can find this vitamin in fatty fish, egg yolk, and other supported foods.
- Zinc: it includes nuts, seeds, Shellfish, and others whole grain which improve the cell development for the immune system.
- Antioxidants: it includes spinach, berries, and other colorful fruits and vegetables. Which protects your cell from Damage and boosts your immune system.
- Probiotics: it contains all fermented food like yogurt, kefir, and kimchi contains good bacterias which give strength to your gut microbiome.
Keep yourself hydrated
We all need water for our survival. It is something without which we cannot imagine our life. Keep your body hydrated every time because a properly Hydrated body produces lymph. According to the research we have to drink at least 7 to 8 glasses of water per day. You can also choose Green tea or herbal tea for hydration. It’s a better Option for staying hydrated for the whole day.
Sleep schedule
Sleep is a crucial part of our day to day life. Because, if you don’t take rest or not complete your 7- 8 hour sleep.
It may weaken your immune system. For better sleep, you should avoid screen time or caffeine Before bedtime. Keep your bedroom Cool, dark and quiet for relaxing and Comfortable sleep.
Manage stress
When your body goes under stress conditions it results in the release of hormone name cortisol which harms the immune system. To avoid this kind of damage people are advised to do deep meditation and yoga so that they can keep their mind calm and relaxed. Enroll yourself into physical activities. Practice the deep breathing exercises regularly to control your stress.
Exercise regularly
Daily exercises are one the best ways to boost your immune system. These activities improve the blood circulation and give the way to your immune cell to move throughout your body. At Least 30 minutes of normal exercise is enough to stay active the whole day. You should try cycling, fast walking, swimming, playing outdoor games and other interesting activities.
Limit sugar and fast food
Consuming artificial sugary drinks causes huge damage to the immune system. Many studies show that it reduces the ability of the white blood cells to fight against infections. Fast food is the main reason behind inflammation in the body. It disrupts the working of the immune system which makes people fall sick more frequently.
Alcohol and smoking
Switching alcohol with herbal teas or green tea is the good option for the ones who are addicted to it. This will surely help them to get rid from this habit, in severe cases you may take help from a specialist. Smoking results in respiratory tract damage, this allows infections to grow and make people suffer from various kinds of infections. Alcohol acts like a slow poison, it slowly starts destroying the gut microbiome.
Practice good hydration
Keeping the body hydrated helps make the immune system strong. Water helps in removing excess toxins from the body and Transport oxygen to all cells. You should drink at least 8 to 9 glasses of water daily. Also you can incorporate hydrating food items like watermelon in your diet.
Avoid Overuse of antibiotics
Antibiotics are the substances that people use to take when they are unwell, but nowadays people use antibiotics more frequently which results in their bodies getting antibiotics resistant. which results in an imbalance between the gut microbiome and gut microbiota. Never get too dependent on antibiotics, use probiotics to maintain good health. They also help in promoting good health by increasing the number of good bacteria inside the gut.
Conclusion
To boost your immune system naturally needs effort. By making certain changes in your diet you can achieve this goal. Your health should be your first priority before anything else. Take care of your body, your body will take care of you by protecting you against various infections.
