With the recent outbreak of COVID, it is really very important to improve your body’s natural defense system. Having a strong immune system is very important for fighting against diseases. Strengthening your body’s defense system is not something that will happen overnight.
Building a strong immune system is easier said than done, it requires several dietary and lifestyle changes to strengthen your natural defense system to fight against pathogens and viruses. But once you adopt a healthy lifestyle and diet it will make your body healthy enough to stand against any disease or illness. That being said, your next steps will be changing your habits, rethinking your diet, and including some food supplements that’ll help strengthen your immune system. For instance, at dailyroutine.co, you will find interesting insights from professionals about what needs to be done and adequately select supplementation.
The following are the ways to boost your body’s natural defense system:
Sleep and immunity are closely related to each other. Inadequate and poor quality sleep is directly related to making your body vulnerable to diseases. Getting adequate sleep is known to strengthen your body’s defense system to fight against diseases. Also sleeping more when you are sick allows your immune system to fight against illness effectively. For getting a good quality make sure that you limit your screen time for an hour before bed, as the blue light emitted from your phone, TV or laptop may disrupt your body’s wake-sleep cycle. Make sure that you sleep in a completely dark room and exercise regularly.
2.Eat more healthy fats
Some amount of fats are needed by the human body. Some healthy fats help to boost the immune system of the body. Some of the sources of healthy fats are olive oil, salmon, etc, These healthy fats help to reduce inflammation which boosts your body’s immune response to pathogens. Fats in olive oil is linked to a decreased risk of chronic diseases like heart diseases and diabetes. Its anti-inflammatory propertiesalso help your body to fight harmful bacterias and viruses that cause diseases.
3.Control sugar intake
Added sugars and refined carbs are known to contribute to overweight and obesity to a great extent. Obesity is one of the reasons for making your body vulnerable to diseases. Decreasing your sugar intake can help to reduce inflammation and aid weight loss, thus reducing the risk of chronic health issues. Limiting sugar intake is very important for your immune system.
Doing moderate exercise is known to boost your immune system. Even though prolonged and excessive exercise can suppress your immune system, light-moderate exercise is good for our immune system. Regular moderate exercises help to reduce inflammation and promote cell regeneration in the body, which strengthens the body’s defense system. Moderate exercises include a brisk walk, cycling, jogging, swimming, and hiking. At Least aim at 25 minutes of brisk walking per day.
5.Always stay hydrated
Dehydration can lead to headaches and can also hinder your physical performance. It can also affect your mood, focus, digestion, heart and kidney functions. These issues can lead to severe health illnesses. To stay hydrated, make sure you drink around 2.5 to 4 liters of water per day. Over intake of water won’t harm your body as it is free from calories, sugars, and additives.
There are various supplements for vitamins, proteins, and minerals available in the market. While some of the supplements might be good for health, overconsumption of these supplements can lead to health issues in the long run. Make sure to get these nutrients from the food you eat as far as possible. However, supplements like vitamin C, vitamin D, zinc, etc, are known to improve your body’s general immune response.
7.Eat more of whole plant foods
Avoid eating processed food and focus more on eating whole plant foods like fruits, vegetables, dry fruits, nuts, pulses, etc. These whole foods are rich in nutrients and antioxidants that are known to boost the immune system of the body. The antioxidant in these foods helps to reduce inflammation which protects you from chronic diseases like Alzheimer’s and certain cancers. The fiber in plant foods helps to keep your digestive system strong. A strong digestive system helps to keep your entire body healthy.
8.Manage stress levels
Staying away from stress and anxiety is the key to have a strong immune system.
Stress promotes inflammation as well as causes an imbalance in cell functions. Engage in activities that will help you reduce stress levels. Activities like meditation, exercise, and art are known to reduce stress levels and also keep you fresh and active.
9.Eat fermented foods or probiotic supplements
Fermented foods are rich in beneficial bacterias that are good for your digestive system. These bacteria are called probiotics and are found in foods like yogurt, kimchi, kefir, and natto. If you don’t eat fermented foods then probiotic supplements are a great source of these probiotic bacterias. Your gut health and your immune system are deeply connected to each other. A healthy gut leads to a healthy body.