Almost everyone is looking for ways to bolster their immune systems, so they can fight sicknesses off earlier and faster. Strengthening your immune system is a hard task, though, that you will need to keep at for a long time to make it reach/stay at its optimal levels.
Even though trying to attain and keep a strong immune system will take time, it is not impossible as a few lifestyle changes are all you need.
Eat more raw plant foods
Eating raw plant foods like vegetables, fruit, nuts, and seeds will improve your chances of fighting off harmful pathogens because they have high antioxidant and nutrient levels. High antioxidant levels found in raw plant foods fight off compounds known as free radicals that are responsible for causing inflammation in your body.
When inflammation happens and lasts long, it can lead to cancer, heart disease, and some types of arthritis. It also makes you susceptible to viruses and bacteria. Raw plant foods are high in fiber that is important to gut bacteria healthy. The good bacteria in your stomach fight off dangerous pathogens in your digestive tract.
Get enough fresh air
The air inside your home or any other structure isn’t well balanced as the oxygen, carbon dioxide and nitrogen levels in there don’t correlate with your body’s need. If you can’t go outside often, try regulating your air with pot plants and/or contact your local HVAC system installers. You can contact PTAC Inc for your requirements. With over 50 years of experience, it’s a leading name for both your residential and commercial needs.
Getting enough fresh air will provide your body the oxygen it needs and that will make your lungs dilate, which will improve tissue repair when harmful gases get released. Higher oxygen levels in your body will make you feel more energized and focused as the gas triggers the production of serotonin.
Get a good night’s rest
Sufficient sleep is always closely related to strong immune systems as people who don’t get enough sleep have proven to get sick easier. That fact was established through a study of 164 people that showed how its participants who slept for less than six hours caught a cold easier.
As much as adequate sleep can strengthen your immune system before catching an illness, studies have proven that they can help you fight sicknesses even after you have them. If you are an adult, “adequate sleep” means sleeping for over 7 hours. Teenagers need 8-10 hours while younger children and babies need 14 hours of sleep.
Keep your body hydrated
Keeping yourself hydrated will not protect you directly from viruses and germs but can prevent dehydration, which can be detrimental to your health. Besides just giving you headaches, dehydration can have adverse effects on your kidney, heart, and digestive functions, putting you at risk of contracting illnesses easier.
While drinking fluids like carbonated drinks can keep you hydrated, they are not good for you in the long term as they have too much sugar, additives, and calories. Juices and teas are a great substitute for carbonated drinks, but water tops them all because juices can have high sugar content, whereas water has none.
Engaging in moderate exercise is more beneficial than participating in intense exercise for a long time as it can reduce your immune system’s efficacy. Studies have also shown that just one session of moderate exercise has boosted vaccine effectiveness amongst people with weaker immune systems.
Activities like jogging, brisk walking, and swimming are great examples of what moderate exercise is and you must aim to spend at least 150 minutes a week on them. Participating in moderate exercise may also reduce inflammation and help regenerate your immune system’s cells regularly.