Keeping our body and health in good condition is extremely important. Regardless of the external conditions that may require even more attention to our health at this time, we need to constantly strengthen our immune system, keeping it as strong as possible at all times. Taking care of our physical health is extremely important but so is nurturing our mental and emotional health and happiness. Remember to do the things you enjoy, have long walks in the park, read your favourite books, binge watch series on Netflix or check out BangBangCasino if you like games. In this article we will cover all the basics for boosting your immune system and that way protecting your health.
How does the immune system work?
The immune system is made up of different organs, cells, and proteins. Its role is to protect the body from harmful substances or cellular changes that can make us sick. When the immune system detects foreign and potentially harmful germs in our body, it immediately begins to “fight” them.
There is no “magic” way to boost our immune system overnight, but there are things we can do to protect it. The best way is to take care of ourselves, physically and mentally, to help the immune system function better. Let’s see what we can do more specifically.
1. Choose the right foods
A healthy and balanced diet is one of the most important things you can do to take care of your body. Focus on foods such as fruits, vegetables, nuts, seeds, and legumes, which are rich in nutrients and antioxidants. Try to incorporate at least 5 different fruits and vegetables in your diet every day. If you are eating waffles or English breakfast or other heavy foods in the morning you can choose a bowl of oat porridge instead. Porridge is very versatile. you can eat it sweet or salty. Our favourite porridge is with apple and cinnamon or a mix of summer berries. Another healthy option for the morning is Greek yoghurt. It is also versatile and can be eaten in many different ways. We prefer eating it with walnuts and a bit of honey but choose the flavours you like. If you like snacking that is alright but try to replace your snacks with healthier options. Instead of salt and vinegar chips you can have salt and vinegar slices of carrot or cucumber. Instead of a whole chocolate bar have a piece or two of dark chocolate. Whenever you can have some fruit as snack instead. Avoid excess salt, sugar, fat, and processed foods. Check product labels properly. You will be surprised when you see that sugar, salt and fat can hide pretty much in all places. In order to be able to control the quantities you and your loved ones consume, first you need to be able to detect it so you can make the right food choices.
2. Keep your body hydrated
Hydration does not necessarily protect against germs or viruses, but it is extremely important for overall health and the proper functioning of the immune system. Dehydration can cause headaches and negatively affect physical performance, concentration, mood, digestion, but also heart and kidney functions. To avoid dehydration, you need, of course, to drink enough water, while you can choose natural mineral water. Minerals are essential for human physical and mental health – they are important as we cannot get them from our body.
That is why we must take them externally through our daily diet. Metals such as zinc and magnesium can significantly boost the immune system: Zinc helps protect cells from oxidative stress and the normal functioning of the immune system, while magnesium helps reduce fatigue and electrolyte balance. Combining them with a healthy lifestyle, offers even greater strength to our immune system.
3. Get enough sleep
As we sleep, our immune system produces some proteins called cytokines – these proteins are targeted against infections and inflammation. Most adults need about 8 hours of quality sleep each night. Some may need more or less. If you often feel tired during the day, you may not get enough sleep. Getting proper rest is incredibly important in helping us staying functional and having a properly working immune system. Our batteries need to be recharged and that can only be properly done with a good night’s sleep. If you have problems with falling asleep or sleeping relatively early in the night try to incorporate a sleeping routine that includes having some relaxing tea, taking a nice hot bath with lavender bath oils to promote relaxation, doing some very light yoga stretches to prepare your body for sleeping and doing 5-15 minutes meditation before bed so you can enter your bed perfectly relaxed. If you have more serious cases of insomnia always consult a specialist. Do not underestimate the power of proper sleep.
4. Exercise more
Regular exercise can strengthen the immune system, but also help improve sleep quality and reduce stress – two factors that have a direct effect on health. Regular exercise has been shown to help boost good physical and mental condition, even in those with weakened immune systems.
5. Check stress levels
Stress and anxiety can have a natural effect on our body, including a negative impact on the body’s defences. This is especially true if you have chronic stress or anxiety. Many people experience stress or anxiety at times, so it is good to find techniques that can reduce it – such as breathing exercises or meditation.
6. Maintain proper hygiene
It is important to do everything we can to strengthen our immune system – however, we need to take the right steps to prevent germs from entering our body from the beginning. The most important thing we can do is the simplest: to have clean hands. Wash your hands for 20 seconds with lukewarm soap and water before cooking or eating or after sneezing. Do the same when you touch objects in public places and surfaces.