5 Tips to Boost Your Immune System
How can you give your immune system a boost? Generally, your immune system does a fantastic job of defending your body against microorganisms that can cause disease. But sometimes you get sick anyway. Is it possible to boost your immune system? Can you prepare your body for cold and flu season and give your immune system the support it needs to keep you healthy? We’ll give you five quick tips to boost your immune system below.
Tip One – Exercise Regularly
When you exercise regularly, you boost your body’s blood flow. In turn, this helps circulate white blood cells through your body, and white blood cells are the immune system cells that protect your body against infection or disease. Your immune system has a favorable response when you exercise, and it starts to produce more white blood cells.
The U.S. National Library of Medicine released an article that showed body temperature increases that happen during exercise can help your body fight off infections better. It does this by preventing bacteria growth. You can also flush any bacteria out of your airways or lungs by breathing harder.
Tip Two – Get Adequate Sleep
Sleep levels play a large role in your body’s immune function. When you go to sleep, it triggers your immune system to release cytokines. These are proteins your immune system uses to fight off infection. If you’re sleep-deprived, your body doesn’t produce as many cytokines. This reduces your antibody levels.
The Mayo Clinic recommends getting at least seven hours of sleep per night to give your immune system enough time to release an adequate number of antibodies. However, you shouldn’t go over 10 hours of sleep, or it can harm your health.
Tip Three – Stay Hydrated
Drinking enough water every day to keep your system hydrated is important, but monitoring your water intake during cold and flu season is even more vital helping you stay healthy. Drinking a lot of water helps your body fight off infection.
Staying hydrated also helps your body flush out bacteria and toxins that could cause infections or illnesses. An adult should drink between 11.5 and 15.5 cups of water per day. If you exercise, you should make sure to drink between four and eight ounces for every 15 minutes of activity.
Tip Four – Eat a Healthy Diet
A healthy diet can improve your immune function all year round, and it’s better for you in general. Adding greens, fish, garlic, mushrooms, citrus, fruit, carrots, and healthy starches like sweet potato or brown rice can boost your immune system.
Additionally, you should lower your daily intake of processed or sugary foods and drinks because these foods can lower your immune function. Things like soda, sugary juice, canned vegetables, bread, savory snacks like chips, or convenience foods should all be at minimal levels.
Tip Five – Routinely Wash Your Hands
You should get into the habit of routinely washing your hands. Just think of everything you touch in a day. Chances are, you put your hands in your mouth or on your face. This is how you can transfer germs and start the infection process.
You should wash your hands for a minimum of 20 seconds using soap and water. Make sure you scrub your knuckles, between your fingers, and under your nails. These are areas where germs collect. Periodically using hand sanitizer can help too. Just be careful about using it because it can dry out your hands and leave them prone to cracking open.
Your immune system works hard, and you want to do everything you can to give it a boost. These five quick tips are easy to incorporate into your daily routine, and they can take some of the stress of your body. You’ll stay healthier all year round and be able to lead a productive and happy life.