Who doesn’t want to boost their immune system? Unfortunately, most of us are too busy (or simply unaware) to take care of ourselves the way we should be. Luckily, boosting your immune system can be as simple as adding certain foods to your diet or taking supplements that support the healthy function of your body’s systems.
1) Get Enough Sleep
The quality of your sleep is just as important as how much you get. If you’re not getting enough restful sleep, your immune system will suffer. One of the easiest ways to improve your immune system is by making sure you’re getting enough shut-eye every night. Aim for seven or eight hours a night and see if it doesn’t make a difference in your overall health.
2) Eat Right
If you want to fight off colds and other illnesses, eating right is key. Aside from making sure your body gets all of its required nutrients, a diet that’s high in antioxidants can give your immune system a boost. Try foods like nuts, yogurt, beans and fruits (including blueberries). Also important: staying hydrated.
3) Exercise
Exercise is important for a strong immune system. If you’re trying to stay healthy, be sure you’re not skipping out on regular workouts. Not only does exercise help keep your heart and muscles healthy, but it also increases your body temperature—which in turn boosts your immune system. There are several other healthy lifestyle habits that can improve your immune system as well; try incorporating them into your daily routine for best results! As soon as possible, get eight hours of sleep each night.
4) Don’t Smoke
Smoking can weaken your immune system, reducing its ability to fight off infection. Nicotine also suppresses many of your body’s natural responses to colds and flu—like coughing, sneezing, and mucus production—so you may be more likely to spread viruses or bacteria in both your saliva and respiratory tract when you smoke. This is one of many reasons why people who have quit smoking tend not only have a healthier immune system but also a longer life expectancy than their smoking counterparts.
5) Avoid Stressful Situations
It’s no secret that stress is one of our body’s most effective immune-system killers. If you can avoid situations that cause stress, your chances of getting sick will significantly decrease. For example, if you have a stressful job with long hours and a tight deadline, get out of it as soon as possible. It may not be easy in the short term, but it will certainly be worth it over time.
6) Drink Green Tea
Green tea has gained notoriety for its potential health benefits, and you should start drinking it as soon as possible. It’s full of polyphenols and catechins, both of which have been shown to strengthen your immune system. Make sure your tea is brewed with boiling water and cooled down before you drink it so you don’t burn yourself—or your gut flora. Find it in teabags or loose leaf varieties at health food stores or grocery stores that sell organic foods.
7) Treat Yourself Well
Taking care of yourself is crucial, whether it’s through healthy living habits or supplementing your diet with immune-boosting foods like garlic and ginger. When you feel well, you’re better equipped to battle illness in your body—and that’s a great step toward protecting your immune system. Here are ten simple ways to give yourself what you need most: good nutrition and plenty of self-care.
8) Get Your Daily Dose of Vitamin C
Vitamin C is one of nature’s most potent disease-fighting antioxidants. Vitamin C helps your body produce white blood cells, which fight disease and infection. This powerful vitamin also supports a healthy immune system and boosts your mood. To help maintain strong bones, skin, and connective tissue, try drinking a glass of orange juice each morning for breakfast.
9) Take Antioxidants
Studies show that taking antioxidants can help maintain your immune system and keep you from getting sick. In addition, antioxidants have been shown to improve our moods and increase mental acuity. If you’re looking for an added boost in your daily routine, try taking antioxidants regularly. Start with a multivitamin supplement or add superfoods like blueberries or spinach into your meals.
10) Have a Sense of Humor
Studies show that laughter is a top immune booster. So, if you’re feeling under the weather, take some time to watch a comedy show or call up your funniest friend. We guarantee you’ll feel better in no time!
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