9 Ways to Boost Your Body’s Natural Defenses
If you want to ignite your immune health, then you might be wondering how to help your body fight off infections and diseases. While boosting immunity is the desire of everyone, there is no doubt but to find a better way to make sure that you achieve your goals.
Indeed, several dietary and lifestyle changes may strengthen natural defenses and help you fight unhealthy pathogens or disease-causing organisms. But what boosts your immune system? Revealing Your Purpose Driven Life can be an excellent way, to begin with. However, there are professionally-tested and proven ways to make your experience better without going through health complications.
9 Tips to Boost Your Immune System Naturally
1. Get enough sleep
There is no doubt that sleep and immunity are closely tied. According to various studies by professional medical practitioners, inadequate or poor quality sleep can cause higher susceptibility to sickness.
Noteworthy, getting adequate rest may strengthen your natural immunity. Practically, doctors can recommend you to sleep more when sick. This is to allow your immune system to be healthy and better. Because it fights illness. Ideally, adults should get up to 7 or more hours of sleep each night. On the other hand, teens need 8–10 hours. Additionally, younger children and infants should take up to 14 hours of sleep.
When you have trouble sleeping, then you may want to eliminate the detractors. For example, try limiting the screen time to an hour before bed. Because the blue light emitted from your TV, phone, laptop, and computer may disrupt your circadian rhythm. Or it may affect your body’s natural wake-sleep cycle.
Also, there are other potential sleep hygiene tips, such as sleeping in a completely dark room or even using a sleep mask. Aside from that, you can decide to set up a schedule like going to bed at the same time and exercising regularly.
2. Eat more whole plant foods
Whole plant foods such as nuts, seeds, fruits, vegetables, and legumes are rich in antioxidants and nutrients, which will help you fight harmful pathogens.
Certainly, the antioxidants in the foods decrease inflammation. This happens by combatting unstable compounds known as free radicals, — which can cause inflammation when they accumulate in the body to high levels.
Medically, chronic inflammation can lead to different health conditions, such as heart disorders, Alzheimer’s, and certain cancers.
Because the fiber in plant foods nourishes the microbiome in your alimentary canal, — this is a community of healthy bacteria in the gut. Yes, a robust gut microbiome can improve your immune system. And it can help keep harmful pathogens from entering the body through the digestive tract.
On top of that, fruits and vegetables, which are rich in vitamin C, may limit the duration of the common cold.
3. Eat more healthy fats
Healthy fats, especially those found in olive oil and salmon, boost the body’s immune response to pathogens. Here it decreases inflammation. However, it is important to note that low-level inflammation is a normal response to injury or stress. But then, you should not ignore any possible chronic inflammation. Because it can suppress your immune system.
Olive oil, which is a potent anti-inflammatory, is linked to a low risk of developing chronic diseases such as heart disease as well as type 2 diabetes. Besides, it has superior anti-inflammatory properties, which may help your body fight off unhealthy disease-causing bacteria and viruses. Besides that, omega-3 fatty acids, like those found in salmon and chia seeds, fight inflammation significantly.
4. Eat more fermented foods or even take a probiotic supplement such as My Flora Daily.
Fermented foods are rich in beneficial bacteria, referred to as probiotics, which populate your digestive tract. The meals include but are not limited to yogurt, sauerkraut, kimchi, kefir, and natto.
Several studies have suggested that nourishing the network of gut bacteria can improve your immune cells. So, you can distinguish between normal, healthy cells and harmful invader organisms.
However, if you don’t like eating fermented foods regularly, then you may want to consider probiotics.
5. Limit added sugars
Emerging studies have suggested that added sugars and refined carbs can lead to disproportionate overweight and obesity. Likewise, obesity may increase your risk of getting sick.
Indeed, curbing your sugar intake can lower potential inflammation and speed up the process of weight loss. Eventually, this reduces your risk of having chronic health conditions such as heart disease and type 2 diabetes.
Type 2 diabetes, HBP, obesity, and heart disease can weaken your immune system. Therefore, you should limit added sugars as an immune-boosting diet.
Primarily, you should work on limiting your sugar intake to not more than 5% of your daily calories. This is equivalent to about 2 tablespoons (25 grams).
6. Stay hydrated
Although hydration doesn’t necessarily protect you from viruses and germs, it is vital to your overall health. Because dehydration can cause headaches and restrict your mood, digestion, physical performance, focus, and heart and kidney function.
Consequently, these complications can increase your susceptibility to illness. Therefore, it is crucial to prevent dehydration by drinking enough fluid regularly. Ideally, dieticians recommend water. Because it is free of calories, additives, or sugar.
Also, while tea and juice are hydrating, it is essential to limit your intake of fruit juice as well as sweetened tea. Typically, they have high sugar content.
Often, people drink water when they are thirsty and stop when they are no longer thirsty. However, they may need more fluids if they work outside, exercise intensely, or live in a hot climate.
Noteworthy, older adults lose the urge to drink water because their bodies don’t signal thirst adequately. Indeed, older people should drink water regularly even if they don’t feel thirsty.
7. Supplement wisely
It is easy to turn to some supplements if you hear about their ability to treat or prevent stubborn conditions. However, most of the assertions are unfounded and untrue.
According to studies published by the National Institutes of Health (NIH), supplements can cure or prevent diseases. Indeed, only verified and approved supplements can do wonders for the entire health. So, these supplements can strengthen your body’s general immune response. Here are all you need to know!
Vitamin C. This is a great way to build the immune system. Vitamin C is widely recommended for boosting immunity. Therefore, eating foods rich in Vitamin C can be a perfect idea. Also, some supplements offer these nutrients. Taking it correctly guarantees reliable protection.
Its deficiency may increase your risk of getting sick. So, supplementing your diet with vitamin D may counteract this effect. However, taking vitamin D when you already have enough of it may not offer extra benefits. That’s why most doctors recommend that you take some time basking in the sun to get natural Vitamin D.
The Bottom Line
Making several lifestyles and dietary changes today can be a necessary tool for strengthening your immune system. These include staying hydrated, working out regularly, reducing your sugar intake, getting adequate sleep, as well as managing your stress levels. However, achieving all these great goals can be impossible, especially when you are overwhelmed. That’s why Trivita gives you a permanent solution — boost your immune system by revealing Trivita’s purpose-driven life.
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