Your lifestyle affects how well your immune system can protect you from germs, viruses, and chronic illnesses. In order to keep your immune system healthy, you need to live a healthy lifestyle and replace your bad habits with healthy ones.
HERE'S WHAT YOU CAN DO TO BOOST YOUR IMMUNE SYSTEM:
#1 Eat Healthy
The immune system needs healthy foods that are rich in nutrients and antioxidants to function properly. Eating adequate nutrition and making healthy food choices give you an upper hand against harmful pathogens, reduce inflammation, maintain cardiovascular health, improve energy levels and keep your muscles and bones strong.
- Eat more whole plant foods like whole grains, legumes, fruits, vegetables, etc.
- Add omega-3 rich foods like mustard oil, almonds walnuts, chia seeds, fatty fish, etc.
- Eat probiotics like curd and fermented foods to keep your gut healthy.
- Drink at least 2-3 liters of water daily to stay hydrated.
- Spend at least 15-20 minutes in the sun each day.
- Eat immune-boosting foods like citrus fruits, ginger, mushroom, dairy products, nuts, seeds, etc.
Get a tailored meal plan from our dietitian/nutritionist at The Wellness Corner app to help you sail through these rough Covid-19 times, to save yourself from the deadly infection and risk of other related strains. Eat food that helps in healing your body internally!
#2 Exercise regularly
Exercise regularly and stay physically active throughout the day. This helps your immune cells to regenerate regularly, reduces inflammation, and gives a boost to your immune system. Therefore, it lowers your risk of developing viral and bacterial infections. Doing enough exercise daily also improves cardiovascular health and reduces the likelihood of many chronic diseases.
- Stay physically active throughout the day.
- Do moderate-intensity exercise for at least 150 minutes per week.
- Try exercises like brisk walking, cycling, jogging, and swimming, etc.
- Add strength training to your fitness regime at least 2 days a week.
- Practice yoga asanas and pranayama like Ustrasana, Uttanpadasana, Vrikshasana, Anulom Vilom, Kapal Bhaati, etc.
If you have recovered from Covid-19, it will be best to consult a wellness expert before returning to exercises.
#3 Get enough sleep
Sleep and immunity are closely linked. Sleep restores and heals the body. Getting inadequate sleep can lead to higher levels of stress hormone which may lead to more inflammation in your body. Hence, it's important to get enough sleep as it strengthens your immunity, improves your mood and energy levels, prevents stroke, and helps you manage your weight.
- Sleep adequately for 7-9 hours each night.
- Stick to a schedule for sleeping.
- Sleep in a cool, dark, and quiet room.
- Avoid having caffeine-rich foods like tea or coffee before sleep.
- Avoid using electronics like mobiles or computers before going to sleep.
If you are having trouble getting an adequate amount of sleep despite making changes in your routine, well, there may be things you might have to failed to analyze. A therapy in such a case may be the most effective way of treatment.
You may also check: Tips for a good night sleep
#4 Reduce your stress
Everyone has some stress in their lives, but if it continues for a long period of time, it can make you vulnerable to illness, colds, and serious diseases. Long-term stress elevates the levels of cortisol, a stress hormone in the body that blocks the immune system from doing its job of protecting the body against potential threats from viruses and bacteria. Long-term stress also promotes inflammation and suppresses the immune system.
- Manage your time by prioritizing your work.
- Spend some quality time with your loved ones.
- Listen to some soothing music or engage in your hobby.
- Practice relaxation techniques like meditation and laughter therapy.
- Take out some “Me” time and engage in your hobbies.
You may also like: Easy habits that help fight stress
#5 Stay hygienic
Practice good personal hygiene and take good care of yourself to prevent the onset and spread of infections or other illnesses. It’s the first line of defense against infections and diseases. Unhygienic practices can also spread the infection to other people.
- Wash your hands thoroughly with soap and water for at least 20 seconds.
- Cover your mouth and nose with a tissue when you sneeze or cough and then dispose of it.
- Maintain good oral hygiene
- Do not pick healing wounds, blemishes, or squeeze pimples.
- Don't share your dishes, glasses, or eating utensils with others.
- Avoid direct contact with napkins, tissues, or similar items used by others.
You may also like: 5 myths about hygiene
#6 Avoid substance abuse
Substance abuse is the overuse of alcohol, smoking, illegal drugs, prescription drugs, or over-the-counter medications. Substance abuse puts you at greater risk of mental and physical health problems. So, it becomes very important for you to avoid abusing a substance.
- Avoid drinking alcohol or at least drink in limited amounts.
- Alternate alcoholic drinks with non-alcoholic ones of your choice.
- Always snack healthy before and while drinking alcohol.
- Make a promise to yourself and quit smoking.
- Opt for foods like cinnamon, ginger, cloves, fruits, and vegetables to reduce your urge to smoke.
Don't wait until you are sick to care for your body. Take these measures now to boost your immune system and stay healthy.