When it comes to staying healthy and fighting off illness, you know that you need to avoid those that you know to be sick and wash your hands regularly.
However, there are a variety of things that you can do to give yourself an edge in staying healthy.
Here are five things to help boost your immune system:
#1. Stay active.
While you may want to avoid the gym because it is full of germs, working out is a great way to boost your immune system. Not only does exercise directly impact your immune system, it also lowers your stress hormones which decreased your chances of getting sick.
Most experts recommend 30 to 60 minutes of moderate exercise several times a week, and the good news – a walk through the park will do the trick. You don’t have to hit the gym.
#2. Watch your diet.
Some 80% of your immune system is in your gut, so if your gut isn’t healthy, you can’t fight off infections as well. Eat a diet that is high in fruits, vegetables, whole grains, and healthy fats.
Be sure that you are getting high enough levels of nutrients such as Vitamin C, antioxidants, and zinc. Fermented foods, such as sauerkraut and yogurt, will help fill your gut with healthy bacteria that can help your body fight off infections.
#3. Reduce stress.
Studies show that there is a strong link between your mental health and your immune system. This means that when you are under chronic stress, your body produces stress hormones that will suppress your immune system.
People that are stressed also tend to pay too little attention to other healthy habits such as getting enough sleep and eating right which can also impact your immunity.
Although you can’t avoid stress, you can do things to help reduce its impact. Daily exercise or mindful meditation can help reduce stress and keep it from wreaking havoc on your immune system.
#4. Get enough sleep.
Catching zzzz’s is a natural immune system booster. Just like other things, your body needs time to rest and reset. If you’re not getting enough sleep, your body produces stress hormones that suppress your immune system.
People that get at least eight full hours of sleep have higher levels of the cells that fight germs than those who don’t get enough sleep.
#5. Consider supplements.
There is no vitamin or herb that can prevent a cold or other virus, but some vitamins and minerals have been shown to boost the immune system. Vitamin D may boost the immune system, as well as supplementation with zinc.
Some experts also recommend cooking with garlic, ginger, oregano, turmeric, and rosemary as they have been shown to have impact on the immune system.
Takeaway
Whether you decide to give one of the above tips a try or all of them, every little bit of boost you can give to your immune system is always a great way to try to stay healthy.
