As things are starting to open back up in our community, it is important for us to still be on our toes when it comes to being sanitary and, most importantly, understand how we can boost our immune systems to help us stay healthy. There are five different key factors to help improve your immune system.
First thing on our list is the food we eat. It’s one thing we all do every day. It is very important to watch how much sugar you take in per day. When shopping at the grocery store it is important to make healthy choices despite all the goodies that are on the shelves. A list of immune building foods you can buy at the grocery store include: citrus fruits, spinach, avocados, garlic, yogurt, seafood, and nuts. These foods are loaded with nutrients and taste delicious.
Secondly, it is important that you get outside. Sunlight is a natural way of fighting infections within the body and one of the best ways to get your vitamin D levels up. Low vitamin D levels have been linked to poor immune systems and increased infections. Things you can do outside while following the COVID-19 safety precautions include going for a hike, having a picnic outside, going for a walk, or doing an outdoor activity with your family. Don’t forget your sunscreen.
Third, you have to get moving. As easy as it is to binge watch the latest tv show or stay cooped up inside the house, it is vital that you get up and moving. Moving stimulates your immune system and gets your heart pumping. It is recommended that you work your body for at least 20 minutes per day. Whether it’s jumping on the trampoline, swimming, working out, or having a silly dance party in the living room, get up and move around.
The fourth is water. It is vital to drink plenty of water throughout the day. It not only helps your immune system but helps your body as a whole. Stay hydrated with filtered water and avoid sugary drinks and juices. Water can get boring to constantly be sipping on throughout the day. A fun way to enjoy water is to pick out fruits to infuse it with. Some favorites are lemon, strawberries and blueberries, and/or lime.
Finally, it is crucial that you get at least 8-10 hours of sleep per night. Sleeping repairs the body and gives your body time to rest. To make sure to get the best night’s sleep, it is recommended to not be on electronic screens for at least an hour before you go to sleep. Electronics and light interrupt the melatonin process.
According to this article from Healthline, good sleep is incredibly important for your body. Sleep is essential for various parts of brain function including cognition, concentration, productivity, and performance. Good sleep can enhance physical performance, increase your immune system. Poor sleep is linked to higher weight gain and obesity, causes a greater risk of heart disease and stroke, depression, and increased inflammation. Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.
Getting the proper amount of sleep is vital to a healthy body and immune system.