With the current pandemic going on, it has become crucial to enhance your immunity system to beat any cold or flu. Our immune system as a whole does an excellent job of defending us against microorganisms causing disease. But sometimes, the germs invade our bodies and make us sick.
While boosting your immunity seems easier said than done, you can make it possible by incorporating several lifestyle and dietary changes. Given below are six tips to strengthen your immunity system naturally.
Get Enough Sleep
You may know that sleep and immunity are closely related. Lack of sleep also links to higher chances of getting sick. Hence, getting enough sleep can boost your immunity. That’s why you should rest enough when sick to allow your immune system to better fight any illness.
Adults need at least seven hours of sleep, teens eight to ten hours, while infants and younger children up to fourteen hours. If you’re facing trouble sleeping, try taking a shower before bedtime or limiting screen time. The blue light emitted from TV or laptop can disturb your circadian rhythm.
Eat A Healthy Diet
The nutrition you get from food like fruits, vegetables, herbs, spices, etc., is vital to keeping your immunity strong. For instance, according to the studies, spices like oregano, thyme, cumin, and cinnamon have antimicrobial and antiviral properties.
Some studies also show that lack of Vitamin C may increase the chances of getting an infection. Since our body cannot produce such minerals and vitamins on its own, we need to get them from food. Protein is equally essential for immune health. The amino acid in protein helps to maintain and build new immune cells.
When we talk about a diet to boost immune health, focus on eating a plant-based diet. Add more fruits to your regular cornflakes, smoothies, and eat them as snacks. You can also add vegetables to soup, drink green smoothies, etc.
Balance Your Alcohol Consumption
Consuming alcohol in more significant amounts is associated with many adverse health effects, including the lowered immune system. According to studies, alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time.
Eat Garlic And Turmeric
The bright yellow-colored spice, which gives curries its unique flavor, also has some anti-inflammatory properties. Also, there’s some strong evidence that it helps prevent illness too.
It might not be the best for your breath, but garlic works wonders for your health. Not only is it suitable for the immune system, but it also helps to prevent heart disease, according to the University of Maryland Medical Center.
You can blend raw garlic with pesto and spread it over bread or pasta.
Though intense, prolonged workouts can suppress your immune function, moderate exercise can give it a boost. You don’t have to do something extraordinary for this, just going for a walk or sneaking to yoga sessions will do the work for you. Along with you, your immune system will also stay in shape.
What’s more, a moderate and regular workout can also help your immune cells regenerate regularly and reduce inflammation. You can try biking, walking, swimming, and hiking. Aim for at least 150 minutes of moderate exercise per week.
Reduce Your Stress Level
Long-term stress leads to inflammation and imbalances in immune cell function. When you have stress, your brain releases a hormone called cortisol. High amounts of cortisol block the immune system from working to its full potential and doing its job to guard the body against potential threats from germs like bacteria and viruses.
To reduce, you can try several stress-reduction techniques like exercising, meditation, yoga, and other mindfulness practices. The key is to find what works the best for you. If nothing seems to benefit, you can also consult a licensed therapist or counselor, whether in person or virtually.
To Wrap Up
To beat the flu/cold or any other bacteria or virus-caused disease, you need a strong immune system. While it may look daunting at first, it is possible with a few lifestyle and dietary changes. Other measures include: limiting your sugar intake, maintaining a healthy weight, staying hydrated, practicing mindfulness activities, and getting enough sleep.