How To Increase Your Immunity
Introduction
Your immune system is your number one defense mechanism against intruders like bacteria or viruses that can make you very ill. It is imperative to ensure that you stay healthy throughout the year and do everything possible to boost your immune system. To do that, here are five steps to help you avoid getting sick with a cold or the flu.
1. Eating Well
Eating well means having lots of fruits and vegetables and staying hydrated. This is enough so that you get many nutrients and antioxidants to help strengthen your immune system. You'll especially want to top your selenium, vitamin E, and vitamin C intake. Selenium is found in nuts (such as Brazil nuts) or fish. As far as Vitamin E is concerned, you can get it in spinach, seeds, and peanuts. Vitamin C can be found in many vegetables such as broccoli, spinach, cauliflower, and sweet potatoes. As for water, drinking plenty of it will help your body flush out toxins like bacteria that can cause illness.
Here are some ideas for your grocery list:
Fish
Fish and especially tuna is an excellent source of selenium. One ounce of tuna can provide about 30 mcg of selenium. Selenium is a powerful antioxidant and one of the essential minerals for our health and immunity. The recommended daily intake for an adult is 55 micrograms of selenium. Other fish and seafood typically contain between 12 mcg and 20 mcg of selenium per ounce. Salmon is also an excellent choice for helping the immune system. It is high in "healthy fats" (omega-3), which strengthen the immune system and reduce the risk of heart disease.
Masur lentils
If you eat a vegetarian or vegan diet, lentils are a great alternative to fish. One cup of lentils can provide about 6 mcg of selenium. They are also a good source of immune-boosting nutrients, fiber, and protein.
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Garlic
Another vegetable that has a similar effect to zinc on our immune system is garlic. According to some research, garlic can keep cold away. Some studies also show that people suffering from cancer could boost their immune systems by increasing their intake of garlic.
Blueberries
Berries, in general, are packed with antioxidants. Blueberries are at the top of all fruits and vegetables for the number of antioxidants they contain. Research shows not only the power of blueberries on our immune system, and it is associated with a lower risk of belly fat, cholesterol, heart disease, and cancer.
Sunflower Seeds
Sunflower seeds are very high in Vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a powerful antioxidant, like selenium, which helps fight infection because it boosts the immune system.
A diet rich in vitamin E, vitamin C, zinc, and selenium is most likely to help you boost your immunity. While eating lots of healing foods is good, it's not always possible to provide our bodies with all the nutrients and antioxidants they need to stay healthy. That's when supplements become a great option.
2. Practice Good Hygiene
The number one trick to not getting the flu or cold is to avoid its antigens by practicing good hygiene. This means limiting your exposure to viruses or bacteria as much as possible.
The virus's goal is to find a host, a cell, in the body. Our innate immune system is our body's first response, which includes our skin. Our skin, the first line of defense, acts as a surface barrier to prevent viruses or bacteria from entering our body.
That's why you see hand-washing signs everywhere when we're in the flu season. By washing your hands, you destroy the antigens before they can harm the body. You should wash your hands before every meal, after going to the bathroom, or after touching another person (such as shaking hands) or something in public. It is also important to be aware of when you reach for your face as the virus is more likely to enter through your mouth.
3. Stay Hydrated
Drinking plenty of fluids will help your body flush out toxins that can cause illness. 75% of people are constantly dehydrated, which is probably one of the main reasons why most of us get sick or don't recover fast enough from illnesses. Water is important to flush out any toxins from our bodies. If we don't have enough water, we can't get rid of toxins adequately. Toxins can be in the form of viruses or bacteria. Infection can be avoided by drinking plenty of water. You can start increasing your water consumption by always carrying a bottle you can refill. It is recommended to drink about 2 to 3 liters of water per day.
4. Implement a Bedtime Routine
To ensure that your immune system is functioning optimally, you need to make sure that you get enough sleep. Since sleep is essential for our immune system, getting seven to eight hours of sleep is recommended per night. That number of hours is sufficient and regenerates the body. Getting enough sleep will increase the body's ability to fight white cells against diseases and reduce the symptoms associated with the common cold and flu. To get a good night's rest, try implementing a bedtime routine that allows you to get the hours you want. Here are some ideas to help you improve your sleep.
Create a routine
It has been proven that having a routine will prompt your body to sleep at a certain time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed well before that time. Create a routine that allows you to finish everything before that time and go to bed. You can also set an alarm to tell you when it's time to prepare yourself for sleep. That way, you'll be less likely to forget what time it is and more successful at sticking to a routine. A bedtime ritual is an excellent addition to your schedule. A good bedtime ritual allows you to relax, disconnect from life's stresses, and gently tells your body it's time to doze off.
Set a Comfortable Environment
It may be time to take a look at your bedroom and find ways to improve the environment for a good night's sleep. Remember to appreciate the comfort of your bed and pillows and the power of fresh linens. If you feel uncomfortable, it may be difficult for you to fall asleep or stay asleep. Another aspect of comfort is the room's temperature and the noise level around it. Try sleeping with a fan or white noise machine on. continuous sound in
The room can help you maintain your sleep. If you like essential oils, put a drop of lavender on your pillow to help relax your mind.
Avoid This
Avoid any alcohol, cigarettes, caffeine, or large meals 2-3 hours before going to bed.
Talk to an Expert
If you've tried all of those recommendations and you're still struggling with sleep, it might be a good idea to consult with your doctor or a sleep specialist. There are also other solutions that they can provide you to improve your sleeping position.
5. Manage Your Stress
Stress plays an important role in diseases. One in three people reports feeling very stressed in their daily lives, which puts them at risk of activating harmful viruses that may be in our systems. When we experience stress, we damage our body's ability to fight antigens with antibodies. Daily stress and stressful situations can be harmful to our immune systems. The more stress-reducing activities you bring into your life, the more your immune system will strengthen. Here are two tips to help you reduce your stress and increase your immunity to the virus.
Change Your Mindset
You can change your mindset by becoming more positive and living in the present moment. According to studies around the world, positivity is a quality that boosts your health and lowers your chances of getting sick from the virus. Optimistic people not only have stronger immune systems, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice in how to react to that situation. You either look at it with a glass half full or a glass half empty. A great way to start improving your attitude is to focus on gratitude. Finding things you are grateful for will help you see the best in everything. You can do this by writing in a journal to express daily gratitude.
Practice Mindfulness
To manage your stressors, you can take a new outlook on life by adding mindfulness practice. Mindfulness is the ability to live in the present moment and stop worrying about the past or the future. Less mental stress also means less physical stress and gives more power to your immune system. Try mindfulness breathing by taking three deep breaths.
- Nose breathing
- Exhale through mouth
- Repeat two more times.
Repeat Mindfulness Breathing a few times throughout your day to make a total of 5 Mindfulness Breathing Exercises.
Tap into the Power of Fragrance
Aromas from essential oils can help you boost your immune system while bringing a sense of calm to the space. One of the most effective essential oils is lavender. Lavender is a powerful oil that contains antioxidants that help the body protect cells from toxins. You can use it in a diffuser to kill allergens, bring a refreshing scent to your home, and help you relax. To improve your sleep, put a drop of lavender oil on your pillow. Another great way to use lavender oil is to add two to four drops to your bath water. Lavender oil will help flush toxins from your body while you find a deep sense of relaxation.
Anyone can work on building their immune system and increase their chances of staying healthy during flu season or when exposed to bacteria. As you've learned from this five-step guide, we're more likely to fight off disease and reduce the stress in our lives by eating certain foods. You also have the opportunity to improve your sleep, which will help your body fight off infection.
As you'll probably notice when you apply those five steps, you'll have more energy to do the things you love when you're healthy. There are many benefits to keeping your body healthy!
If you can, try to maintain this lifestyle throughout the year, as it will help you build a resilient immune system that can cope with antigens. Not only are you more likely to stay healthy, but it also helps you recover faster if you do find yourself sick.
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