It is very important to have a strong & healthy immune system to protect ourselves from the ever-evolving infections and diseases. A healthy immune system plays an important role in strengthening our body’s natural defences and helps us fight harmful disease-causing organisms. It also helps to quickly recover from injuries & keeps our energy level high.
Now the question arises how can you improve immunity system? Luckily there are many feasible things you can do to help boost your immune system. In this blog, we will talk about simple dietary & lifestyle changes that you can do in your daily routine to help boost your immune health. By following this, you can make sure you're taking good care of yourself and staying as healthy as possible.
Here are six ways to build and maintain a strong, healthy immunity system to fight against diseases:
Take Healthy Diet
A healthy diet with nutritious food can help build your immune system. This means making sure to eat a diet that includes plenty of vegetables, nutrient-rich fruits, whole grains, legumes, lean proteins and healthy fats. Boost immunity with food also means limiting saturated fat, cholesterol, salt and added sugars.
These foods are especially good for boosting the immune system:
- Vitamin C: Citrus fruit such as: orange, strawberries, kiwi, and tomatoes, cooked broccoli.
- Vitamin B6: Chicken, green vegetables, tuna, potatoes, salmon - these are a good source of vitamin B6, which works as a stamina booster for men.
- Vitamin E: Almonds, sunflower, Peanut butter, broccoli and spinach.
- Zinc: Red meat, beans, milk, yogurt, pumpkin seeds and lentils.
- Magnesium: Nut, seeds oatmeal and lean meats.
Stay Physical Active
Studies show that to boost immune system, physical activity plays a vital role and also help to manage diabetes in adults. Regular exercise helps to keep your body healthy and strong, protecting you from diseases like heart disease, diabetes or bone loss. Regular moderate exercise circulates cells that fight viruses and bacteria and reduces stress hormones, which can make you susceptible to illness.
Get at least 7 to 8 Hours of Sleep
Getting 7 hours of sleep is recommended to improve immunity system. Not taking enough hours of sleep has proven to have a bad impact on our immune system and puts one at a high risk of diseases like diabetes, heart diseases and arthritis.
Smoking can reduce the effectiveness of your body in fighting diseases. Smoking can increase the risk of immune system problems including rheumatoid arthritis.
Avoid alcohol to boost immune system. Excessive consumption of alcohol can weaken the immune system, which can affect the body's defences against infection. It may also contribute to organ damage, as well as hinder tissue recovery after injury.
Managing stress can help you in many ways to improve immunity system. Stress is when you feel worried or exhausted because of personal or professional matters. Too much stress can make your immunity weaker, so it's important to keep your composure at all times. To manage stress effectively, you can try taking deep breaths, doing fun things, talking a walk, or talking to friends & family. When you're less stressed, your immunity can get stronger and hence can protect you better.
So remember, staying strong and healthy means having a good immune system. It helps us fight diseases like common cold and even serious ones. But how can we make our immune system better? Well, it's easy! You can boost immunity with food like fruits and veggies, do exercises to stay active, and get enough sleep of around 7 to 8 hours. Don't smoke, and don't have too much alcohol. Also, try not to stress too much - relaxing is important. By doing these simple things, you're giving your body the power to stay strong and keep you safe from several diseases.