Friday, September 30, 2022

How to Improve Immune System

Many of you might be wondering how to help our body fight off illnesses and boost your immune system. Boosting your immune system is easier said than done, but it is not that difficult.

One needs to make a few changes in their dietary habits and lifestyle, which might help you in strengthening your natural defenses and help you fight harmful disease-causing organisms.

Feeding your body with certain foods, liquid iron supplements, proper sleep, and sufficient fluids will help keep your immune system strong.

If you are looking for ways to strengthen your immune system, here are a few ways that can help you do the same.

1. Eat Healthy Fats

There are healthy fats that are found in certain food items, which helps in strengthening your immune system.

These items decrease inflammation, which may boost your immune system’s response to pathogens. Though body responses are usual towards low-level inflammation, a chronic one can suppress your immune system.

Items like olive oil and salmon, have healthy fat and are considered highly anti-inflammatory, which eventually decreases the risk of chronic diseases, including type-2 diabetes and heart disease.

2. Get enough Sleep

Immunity and sleep are intimately connected. Poor sleeping patterns are more susceptible to sickness.

According to a medical survey done on 164 adults, those who slept 6 hours or more each night are less likely to catch a cold than those who slept for fewer than 6 hours.

Getting proper sleep provides adequate rest to your body, which helps in strengthening your natural immunity.

Each adult must have a good sleep of about seven or more hours a night, while teenagers should have 8-10 hours of sleep.

Besides, infants or younger children need more sleep around 14 hours a day.

Some people do not get sufficient sleep due to work pressure, family issues or they have difficulty sleeping, limiting their screen time before bedtime like an hour can help them to get a sound sleep.

3. Drink Sufficient Water- Stay hydrated

Drinking enough fluids daily doesn’t necessarily protect you from germs, but it helps in maintaining the overall health of the body.

Being dehydrated for a more extended period can increase the susceptibility of getting ill and can cause headaches.

Besides, it can hinder your physical performance like lack of focus, mood swings, hinder heart and kidney function, and cause indigestion.

In order to prevent dehydration, you should drink sufficient water daily. You should drink water immediately when you feel thirsty and should stop drinking when you are no longer thirsty. 

4. Supplement wisely

Sometimes it becomes impossible to maintain a balanced diet in a chaotic work schedule and lives.

We are so caught up with our work that we usually look for easy ways to do things and what’s more manageable than taking the best iron capsules to fulfill your body’s nutritional needs.

Probiotic supplements are a great option, if you don’t regularly eat nutrition-rich food. Even some studies have shown that the intake of these supplements can strengthen your body’s overall immune system. 

5. Eat whole plant foods

Fruits, vegetables, seeds, nuts, and legumes are very rich in antioxidants and nutrients that may help you protect from harmful pathogens.

By combating unstable radicles, antioxidants help decrease inflammation. Numerous health conditions, including certain cancers, heart disease, and Alzheimer’s is linked with chronic inflammation.

Having a plant-based diet helps to feed your gut microbiome, and a healthy gut microbial balance can improve your immune system and help keep harmful bacteria from entering your body.

6. Limit sugar intake

Many health experts suggest that added refined carbs and sugar may contribute to obesity and overweight. With obesity, the risk of getting sick increases.

The more unhealthy fat your body has, the more prone you are to getting sick.

According to a study of 100 people, people who are obese are twice as likely to catch flu even when given vaccination than those who are fit.

Curbing sugar in your diet can aid weight loss and decrease inflammation, thus minimizing your risk of getting chronic diseases.

In Final Words

You have plenty of options to alter your lifestyle and daily habits to strengthen your immune system.

These include proper sleep, staying hydrated, working out, managing stress,taking liquid iron supplements to fulfill nutritional needs, and limiting sugar intake.

However, this all will work on your body if you introduce them to your daily lifestyle today. 

Team ONH
Team ONH
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