Getting sick is not fun. It takes hours away from work, costs money, and feels horrible. If you feel like you catch colds or the flu easily, it’s time to find ways to boost your immune system. Staying healthy isn’t guaranteed, but you can improve your chances by making a few changes in your lifestyle. If you exercise regularly and think it’s enough, it’s not! You need a healthy diet, plenty of rest, and less stress. Here are some specific ways to do it.
Include the right nutrients in your diet.
Are you getting adequate zinc or vitamins A, B-9, C, D, and E? These vitamins all help improve immunity. During COVID-19, studies found that people who suffered the most from it had a deficiency of vitamin D. Eating a wide variety of fruits and vegetables can help provide these nutrients. Choose a rainbow of colors. Each color has a different phytonutrient. For instance, elderberries contain a phytonutrient with anti-viral properties that can help prevent the flu.
Exercise regularly, but don’t overdo it.
Whether you walk, do calisthenics, or lift weights, do some form of exercise every day. You don’t have to do a full session at one time. You can break it into shorter, easier-to-manage sessions, as long as it totals a half hour to an hour. You need 150-300 minutes a week of moderate or 75- 150 minutes of intense exercise. Don’t do an intense workout every day or exercise for too long if it’s intense. It stresses your body and lowers your immunity.
Learn relaxation techniques.
Stress kills. It causes physical conditions like high blood pressure but also suppresses your immunity. Exercise helps. Learning breathing techniques, meditation, or other relaxation techniques can also help reduce stress and improve your immune system. If you’re stuck in traffic, practice meditation or deep breathing. Getting upset won’t do you any good. It can cause stress that interferes with the functioning of your immune system.
Improve your immunity by cutting out certain foods. Cut highly processed food, food with added sugar, and deep-fried food from your diet. Sugar is the biggest culprit that diminishes your immunity.
Get adequate sleep. While you sleep, T-cells create cytokines, which are proteins that boost immunity. You need adequate and quality sleep, so turn off all electronic devices and sleep in a cooler room.
Add probiotic foods, like yogurt or sauerkraut, to your diet. They help improve your gut microbiome, which acts as a second immune system. Feed those microbes with foods high in fiber, such as beans or apples.
Count your blessings. An attitude of gratitude helps. Be more social. Smile and laugh more. Even if it’s fake, spend a few minutes daily doing a belly laugh. Initially, you’ll feel awkward, but you’ll smile for a while afterward.