3 Natural Ways To Strengthen Your Immune System This Year
Reading time 3 minutes
Immune system fights for you even when you are sleeping. Better lifestyle results in a stronger immune system. Strengthen your immune system this year with a focus on three main areas naturally.
[responsivevoice_button voice=”US English Female” buttontext=”Ready to listen to this article!!”]
How can you strengthen your immune system naturally? Why is this important? The topic of good immunity is muddled as the scientific community grapples with the question, can you improve your immune system with lifestyle changes?
The truth is, researchers have found a link between good lifestyle habits and the immune system. But what they can’t measure exactly is whether or not changes in your lifestyle can actually lead to better immunity.
As Harvard Business Review aptly wrote; For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.
But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied.
What does this mean for you and me? We can still choose a healthy lifestyle to naturally strengthen our immune system.
For instance, Actor Chris Hemsworth explains that there is a snowball effect which helps to boost immunity. What you eat, how you train, and what all-natural supplements you take every day. It helps you to experience a positive impact on your emotional state.
Strengthen your immune system with diet.
Firstly, you send to consider staying on a healthy diet with a focus on these –
Antioxidants – help reduce inflammation in your body by fighting compounds called free radicals. They increase inflammation in your body when they build up in large amounts.
For example, cranberries, red grapes, peaches, raspberries, strawberries, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes, cantaloupe, watermelon, papaya, and tomatoes are rich in antioxidants.
Vitamin C or Ascorbic acid is A powerful antioxidant.
Vitamins – A, B2, B6, C, D, and E have been part of studies measuring their impact on the immune system. They seem to protect against illness. So, it’s a reasonable choice to include in your diet.
Healthy fats like omega-3 fatty acids available in oily fish, chia seeds, flaxseed, and krill oil have shown to reduce the risk of rheumatoid arthritis.
It’s a type of autoimmune disease that attacks healthy cells in the body. Try to include more of these in your diet. Cod liver Oil famously available in pills could be supplemented if you don’t have fish.
Garlic – a 12 study found that garlic consumption leads to a 30% reduction in the occurrence of a common cold.
Ginger – has anti-inflammatory properties and antioxidants that offer a variety of health benefits. Consider increasing the amount of ginger in your diet.
Turmeric – is a popular ingredient in some cuisines and has a lot of health benefits. For one, it’s both anti-inflammatory and an antioxidant. It’s suspected to play a role in preventing Candace, arthritis, and the onset of Alzheimer’s. It’s a natural method of boosting your immune system.
Stay Hydrated – I am starting to sound like your mom, but seriously hear me out.
Staying hydrated plays a role in the way that your body regulates its temperature. Based on the time of the year and your level of activity, you should increase or decrease your water intake but listen to your body and drink water whenever you get thirsty. It also helps release toxins through urine. Also, it’s lack of sugar, calories and additives can be better for your hydration. You don’t want too much sugar in your body, trying to hydrate with tea and juices.
Usually, you need to drink water every time you feel thirsty. But many older adults don’t feel the need to drink water, so they need to do so frequently. You might also need more water if you exercise regularly.
Strengthen your immune system with exercise.
Secondly, this part is tricky, I can suggest hiking, walking, and running. These may or may not be possible considering your safety and current rules your local government has placed to combat the spread of COVID-19.
You can, however, try strength training if you prefer staying indoors.
These include exercises like Squats, Push-ups, Plank, or the Reverse Lunge.
These are simple and easy to start with, you can also do them indoors, so you don’t need to worry about coming into contact with others while exercising outdoors.
If you need more ideas for strength training, you can take a look here.
Keep in mind restrictions placed on going outdoors in your country or state. Despite that, it’s recommended that you spend some time outdoors for a walk or jog. They can do wonders for your health. Just 20 minutes to half an hour is enough. Wear a mask, something breathable, or you’d find it hard to exercise. While passing others, try to maintain a distance of six feet. This way, you can get your required exercise and stay safe.
Dancing is also a great cardio exercise. If you like dancing like no one’s watching then don’t stop, dance to your favorite tune with or without a partner. You could dance with your kid, pet or just by yourself.
Yoga has tremendous health benefits. The bonus is you can attempt these exercises at home.
Some specific exercises help build immunity like the cobra pose, breathing exercises called pranayama or the half seated lotus bend. They strengthen your lungs and hone your breathing.
You can try some of these.
Strengthen your immune system with sleep.
Thirdly, sleep is a part of a healthy lifestyle. Adults need between seven to eight hours of sleep every night, children need eight to nine hours of sleep depending on their age.
Your body uses sleep as a way to repair damage in your body. Like a necessary shut down, or cooling down of your system to prepare it for the next day’s work. Your immune system tends to use the time to sleep to fight illness or sickness.
Consider limiting screen time on your phones, laptops, or tablets. Less blue light from screens will help you fall asleep. You can also try to create more darkness in your room or use an eye mask. Dark environments improve the quality of your sleep.
There are few scientifically proven ways to improve your immune system, aside from staying healthy in general with foods, exercise, and sleep habits. You can start today, and you’ll feel the difference as you welcome positivity and good health into your life. It may not prevent you from being infected with the virus, but your body’s immune system will be in better shape to fight it. That’s the part we can control.