A good immune system can miraculously protect you from disease-causing microorganisms. On the other hand, a bad immune system can allow germs to invade into your body easily and make you sick. So, the question is, how can we boost our immune system?
While improving immunity is easier said than done, there are numerous dietary as well as lifestyle changes that ultimately strengthen a human body, helping to combat harmful pathogens.
Take a look at the 5 easy tips to strengthen your immunity naturally:
Get Enough Sleep
Sleep and immunity are interrelated. With that being said, people who don’t follow the right sleep cycle are more likely to fall sick.
According to a recent study, people who sleep fewer than 6 hours at night catch a cold easily than those who sleep 6 hours or more. This clearly says the importance of adequate sleep.
When your body gets adequate rest, it directly strengthens your natural immunity as well. Ever thought why doctors advise a sick person to sleep more? Because it allows their immune system to combat the illness more efficiently.
While adults should get 7 or more hours, teens should sleep 8 to 10 hours and talking about younger children and infants, they should get up to 14 hours of sleep.
And people who struggle to sleep can try various sleep hygiene tips such as limiting the screen time for an hour before bed, sleeping in a dark room, using a sleep mask, sleeping at a fixed time every night, and even exercising work wonders.
Intake More Whole Plant Foods
We all know that whole-plant food such as fruits, vegetables, nuts, seeds, etc. are great sources of nutrients and antioxidants that help a human body to combat harmful pathogens. Such foods are rich in antioxidants that decrease the risks of inflammation, too.
Chronic inflammation is also directly linked to various serious health conditions such as Alzheimer’s, heart disease, and even cancers.
The major reason why whole plant foods are advised for immunity is that they certainly feed the gut microbiome or the community of healthy bacteria in the gut. A robust gut microbiome not only improves your immunity but also helps avoid harmful pathogens from invading your body through your digestive tract.
In addition to this, fruits and vegetables are also rich in nutrients such as vitamin C that reduces the duration of the common cold. Isn’t that enough reasons to start eating whole plant foods?
Say Yes To Moderate Exercise
Most people end up doing intense exercise to improve their immune system; however it is completely wrong. For strengthening your immunity, moderate exercise can also reap a lot of benefits.
According to studies, even one session of moderate exercise helps to boost the immunity power of a person.
Also, you should start exercising on a regular basis. Consistent exercising not only cuts down inflammation but also helps immune cells to regenerate regularly.
Some of the moderate exercises that you can try are walking, jogging, swimming, light hiking, and bicycling.
Note: You should aim for a minimum of 1 hour of moderate exercise every week.
Drink More Water
Hydration is very important to combat germs and viruses. On the other hand, inadequate water consumption can lead to dehydration that is harmful to overall health.
Dehydration not only causes headaches but also hinders an individual’s physical performance, mood, digestion, and much more. All these ultimately increase the susceptibility to illness.
Preventing dehydration is not a big deal. All you need to do is drink enough fluid. Water is mostly suggested because it is free of calories, sugar, and additives. Although tea and juice are hydrating, it is best to limit drinking fruit juices as well as sweetened tea as they contain high sugar content.
How much water should you drink? We won’t confuse you with a lot of scientific facts and figures. You can drink water when you feel thirsty. But people who exercise intensely or work/live in a hot place should intake more fluids.
Lastly, it is worth noting that older adults lose the urge to drink fluids, as their bodies don’t give them the thirsty signals. However, they are ones who should drink enough water even if they don’t feel thirsty.
We hope this blog helped you understand the tips to strengthen your immunity naturally! Consider the aforementioned points and build a stronger immune system!!