How to Improve Immune Health for Beginners
Are you interested in learning how to improve your immune health? If so, this guide is for you! Here are the top five ways to naturally boost your immune health from the comfort of your home:
Create a Balanced Diet Plan
The first thing you should do to improve your immunity is to focus on eating a balanced diet.
Eating the proper servings of fruits and vegetables will ensure that your body gets the antioxidants and nutrients it needs to fight off harmful germs and pathogens. Foods like leafy greens, seeds, nuts, fruits, and legumes are rich in these and can boost your immune system.
Antioxidants help to reduce inflammation in your body, which, in the long run, can minimize the risk of conditions such as cancer, Alzheimer's, and heart disease. It is important to note that foods high in fiber positively impact overall gut health.
It is also important to note that consuming immune health supplements such as probiotics or turmeric powders can help your immune system by ensuring your body has a balanced amount of healthy bacteria to help fight and prevent illness. Do your best to avoid processed foods and added sugars, as these substances do not add nutritional value and will not support your overall health in the long run.
Get the Right Amount of Sleep
Getting the right amount of sleep is essential for ensuring that your immune system has the strength to fight off pathogens and things like the common cold.
When you sleep, your body regenerates, allowing your immune system to build additional strength. The less sleep you get, the less likely you are to produce T cells - these are your body's natural immune defense cells. When T cell levels are lower, inflammatory cell presence increases, making you susceptible to getting sick.
You sleep more when you are sick because your body needs it to fight off the virus or bacteria that causes you to feel bad! Studies have shown that adults who get fewer than six hours of sleep each night will be more likely to get a cold than those who sleep for more than six hours.
Try to get at least 8 hours of sleep each night and create a routine to achieve this regularly. If you have trouble sleeping, try to limit your time on your phone or TV before you go to bed so that your natural sleep cycle can kick in!
When it comes to being healthy, the most important thing you can do is drink water! Although water itself does not prevent the consumption of germs, dehydration can lead to illness.
For example, not drinking enough water can lead to a lack of focus, headaches, poor digestion, and overall poor functioning of the heart and the kidney. These issues can leave your body feeling weak and, in the long run, prone to illness and disease. Your body needs all the energy it can get to fight off harmful germs and pathogens.
Start your day off properly by drinking a glass of water - this can boost your metabolism and enhance your immunity. Your body needs water first thing in the morning because your body wakes up dehydrated from sleeping through the night.
If you are thirsty, swap out the soda for a glass of water. In addition to drinking when you're thirsty, you should also have additional fluids when you exercise or work outside.
Keep Up with Your Exercise Routine
Another aspect of immune health basics is to keep up with your exercise routine. Not only can exercise help reduce your risk of chronic illnesses like high blood pressure, heart disease, and diabetes, but it can also boost your immunity in the short term.
Getting your body moving can improve blood circulation, allowing T cells to move more freely. Increasing your daily exercise ensures they can do their job more efficiently and effectively!
Research shows that a moderate amount of exercise can boost the effectiveness of a vaccine in someone with a compromised immune system. Similarly, exercising regularly can help reduce inflammation and increase the regeneration of immune cells.
If you want to ward off the seasonal cold, consider going for a jog, bicycle ride, swim, or light hike. The average person should strive to move for at least 20 minutes daily!
Find Ways to Minimize Stress
Can mental health affect the immune system? The short answer is yes!
Minimizing your exposure to stress can help you improve your immune health since high cortisol levels can lead to inflammation and imbalances in immune cell function. Whether you have a significant stressor or little stressors that add up throughout your day, your body is constantly working to overcome it. Allow your body to release stress by taking time for self-care and relaxation.
We understand that stressing less is easier said than done. However, exercise, meditation, journaling, and other mindfulness practices can reduce the adverse effects on your immune system. If you are under significant stress, consider working with a licensed professional to help you learn how to manage it better.