In this time, especially a time of the Covid -19 Corona-virus world pandemic, a strong immune system is a critical asset for everyone to have. However some persons have systems that may not be as strong and are looking for ways to boost their immune systems. This post will share with you strategies to boost your immune system.
While a strong immune system will not prevent you from getting sick, it will help your body to fight off the sicknesses effectively.
The immune system protects the body against diseases and illness- causing bacteria, viruses and other harmful pathogens found in the environment. They prevent us from getting sick or in the event we get sick help us to recover quickly. Boost your immune system with the strategies listed below.
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8 Strategies to Boost your Immune System
1 Get rid of stress
Stress has been known to weaken the immune system and the longer you are stressed the more your immune system is impacted. When you are stressed, your body produces stress hormones. Your body recognize this stress and releases adrenaline and cortisol to help boost your energy and increase your blood sugar to help your brain manage the extra glucose. However, Cortisol also suppresses your immune system which is not a good thing. You need remove stress triggers from your life or learn stress management skills or techniques that will help you to improve your response to the stressful situation. Learning to handle the stress will boost your immunity.
Read also : 15 Ways to Recharge after a Stressful Week
2. Get exercise
Exercising regularly have been proven to improve overall health. It improves cardiovascular vascular health, lowers blood pressure, help control body weight and protect against a variety of diseases. Exercise helps to strengthen the heart which in turn helps to pump more blood throughout your body. Additionally, exercise releases endorphins which can reduce stress hormones and also promotes good circulation which allows the cells and substances of the immune system to move through the body to do their job efficiently. You can take a walk in the park or walk around your house if you’re unable to get outside.
3 Get adequate rest or sleep
Not getting enough sleep contributes to stress and we have already seen how stress can weaken your immune system. When your body does not get enough sleep your immune system goes into activation (high gear) with the same immediate response to the stress. Adequate sleep helps you to maintain a healthy immune system and to keep your white blood cells within the normal range. Be sure to get at least 8 hours of sleep daily and or take naps throughout the day.
4 Eat healthy food
Nutrition is our primary protection in the battle against infection. Vitamins and minerals include vitamins like A, C, E, B6, D and minerals like zinc and selenium. These vitamins help to maintain a strong immune system because they are antioxidants. Antioxidants help to buffer the effect of the free radicals that damages healthy cells. This gives the virus a better shot at invading our immune systems. Eat foods such as:
Green and leafy vegetables
5 Get some sunlight
Exposure to the sun can help to strengthen your immune system. Going into the sunlight for about 10 minutes daily strengthens your immune system by encouraging your body’s production of vitamin D. Many persons are deficient in this vitamin. Vitamin D is very important in that it helps to activate the body’s infection-fighting T-Cells which helps to keep infections. Go out into your yard on the regular basis or if unable to go outside sit in a place in your house where you can feel the rays of the sun on your body. Additionally, you can take a vitamin D supplement.
6. Practice proper hygiene
While the immune system are constantly blocking viruses and eating up bacteria you can also help your immune system by practicing good hygiene habits. Practicing good hygiene is the first line of defense in keeping germs away. It helps to stop the infection before it begins and avoid spreading to others. Here are some things that you can do to practice good hygiene.
1. Wash your hands with soap and water when preparing food and after using the bathroom
2. Cover your mouth and nose with tissue when you sneeze or cough and cough into your elbow rather than your hands
3 Use hand sanitizers and disinfectants
7. Supplement with vitamin C
If you’re unable to get to eat nutritiously or if your body is nutrient deficient then it’s a good idea to supplement with vitamin supplements such as Vitamin C. Vitamin C supports the function of immune cells as well as enhance their ability to protect against infection. It also helps to keep the immune system healthy by clearing the old cells and replacing them with new ones. Vitamin C is also an antioxidant and protects against oxidative damage.
8. Laughter is indeed the best medicine
Studies have shown that laughter can strengthen the immune system. When you laugh your diaphragm act as a powerful pump for the circulation of lymph fluid. The lymph nodes clean and filter lymph fluid which in turns reduce waste products, dead cells and other unwanted microorganisms. Improved lymphatic flow through laughter leads to improved immune system by increasing the flow of lymph’s moving through the nodes which then produces more lymphatic antibodies and other natural chemicals that boost immunity so go ahead and get in that good laugh today. Binge watch your favourite comedy show and get your diaphragm pumping.
I hope these strategies will give you a jump start on what you can do to boost your immune system.