The immune system is the first line of defense against disease-causing microbes entering the body. What can you do to strengthen your immune system on your own? Here are 6 simple tips.
Read to the end to get the most useful information.
1. Eat the right diet
Food is of prime importance to the immune system. In other words, eating a variety of foods that include vegetables, fruits, dairy products, and whole grains can significantly help boost your immune system. In addition, the diet should contain foods high in lean protein and unsaturated omega-3 fatty acids. With the right balanced diet, the body receives many micronutrients and vitamins that are necessary for the immune system to function.
2. Exercise regularly
Moderate-intensity physical activity helps maintain a healthy immune system. Conversely, intense exercise reduces immunity. There is the right balance of exercise intensity to be beneficial.
Exercise isn't just for building muscle. They help reduce stress and improve blood circulation, thereby strengthening the immune system. However, for training, regularity is important. According to many studies, it is recommended that you exercise for at least 30 minutes daily.
3. Drink plenty of fluids
Your body needs a lot of water. All of the body's defenses work best when they are properly hydrated.
4. Get enough sleep
A good night's sleep helps you stay healthy. It is recommended to sleep at least 8 hours a day. In addition to restoring and gaining strength during sleep, your body produces specific molecules that help fight infection. And this process begins only after you fall asleep. Lack of sleep weakens the immune system and exposes the body to infection with various types of viruses and bacteria.
5. Avoid stress
Stress negatively affects health, especially the immune system. If you suffer from chronic stress, your body initiates a stress response that suppresses your immune system. As a result, you are more prone to illness and infection.
6. Take supplements
Vitamins B6, C and E are known to have a positive effect on the body's immune system. If you are eating a balanced diet, you do not need to worry about supplementing these vitamins. Foods such as eggs, spinach, bell peppers, and almonds are excellent sources. However, if your diet lacks these vitamins, taking natural immune-boosting supplements is a great way to improve your immunity.
Important to remember! What weakens the immune system?
If you want to be healthy and in top shape, you must know what weakens your immune system. Here are some of the more common habits you should look out for:
• bad food, especially one with too much sugar,
• smoking and alcohol,
• obesity,
• taking antibiotics,
• stress,
• lack of sleep,
• dehydration.
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