Fighting infections and illness is the primary role of the immune system. But, while one focused on strengthening the mind and body, one forgets about the immune system and its strength. To help you, here are five ways to boost the immune system and help it fight diseases and infections.
- Enough sleep
Scientific evidence supports the fact that sleep and immunity are closely related. In fact, those who do not get in a decent night’s rest are shown to be more prone to developing sickness and diseases. When you are not tired from lack of sleep, your body is able to defend itself better and boost overall natural immunity. Adults should sleep for at least 7 hours a day, and young adults and teens should sleep anywhere between 8 to 10 hours. Infants and children should sleep for 14 hours a day. Getting the right amount of sleep is not the only thing that matters; the quality of the sleep matters too. Individuals should sleep in a dark room and avoid using phones or watching TV just before bedtime. The blue light emitted from these electronics affects the circadian rhythm of the body.
- Plant-based diet
Plants play an important role in a healthy diet and lifestyle, making them an essential part of a diet to boost the immune system. Plants such as fruits, vegetables, nuts, and even seeds are high in proteins and are replete with other nutrients such as vitamins and minerals that are essential for the body. These nutrients help the body fight a wide range of pathogens and harmful substances.
- Healthy fats
Fats that come from processed foods should be avoided. Instead, it is best to opt for healthy fats found in olive oils and fishes such as salmon. Healthy fats boost the immune system, reducing inflammation in the body. Research has also shown it helps reduce the risk of heart conditions and diabetes.
- Regular exercise
Another way to boost the immune system is to ensure that you exercise regularly in a week as exercise helps reduce inflammation in the body and regenerate healthy tissue. Therefore, try brisk walking, jogging, and even light hiking for at least 150 minutes a week.
- Stay hydrated
Staying hydrated is not only one of the ways to boost the immune system, but also a necessity for good health. While hydration does not directly affect the immune system – dehydration can take a toll on your body. It can cause headaches, lead to poor kidney function, and even affect the digestive tract. Therefore, it is essential to prevent dehydration at all costs. It is necessary to drink the right amount of fluids in a day. The best option to stay hydrated is water, as it is healthy, completely calorie-free, and sugar-free. Adults need to pay more attention as their body fails to signal thirst. To track your water consumption, you can download an application on your phone that reminds and tracks the number of glasses of water you drink in a day.
Follow these five ways to boost the immune system and enhance your body’s ability to fight infections and stay healthy.