How to strengthen your immune system?
The cold and flu season is hopefully coming to an end soon. Even with the sunny spring looming on the horizon, it is important to boost our immune systems so that they can protect us against viruses and infections. If you think it`s easier said than done, check out our tips on how to achieve it:
1. Eat Healthy
Our bodies need high-quality fuel to function properly. Eat nutritious food that contains essential vitamins like A, C, D and E, as well as minerals, and Omega 3s. In other words, strive to lead a diet rich in fruits, vegetables, whole grains, and lean proteins.
From the meats, choose the ones that don`t have excessive fats like chicken, turkey and fish, among others. It goes without saying that processed foods, saturated fats and sugars need to be avoided to keep your immune system strong. On a final note, try to maintain a healthy weight.
2. Drink Clean Water
As the medical experts advise, it is important to drink at least 8 glasses of water per day. Water is essential for our health as it helps maintain the balance of body fluids, helps our kidneys and energizes the muscles, among other benefits.
Note that sugary beverages like soda, cola and others are not a recommended replacement of clean water. Also, other drinks like alcohol and coffee can actually lead to dehydration.
3. Exercise on a regular basis
Follow the advice of the Harvard Medical School and try to be active at least 150 minutes a week. Moderate exercise can improve your cardiovascular health, increase the blood flow and reduce the risk of chronic diseases.
Get your daily activity in the form of walking, swimming, biking, muscle strengthening exercises or whatever you prefer. It is important to mix cardio intensive activities like running and swimming with muscle training like weight lifting and flexibility exercises like yoga and pilates.
4. Get Enough Sleep
Sufficient sleep is important for a healthy immune system. It regenerates your body and improves your mood. So, make an effort to provide your body with the necessary rest time – somewhere between 6 and 8 hours every night. Don`t skip on the afternoon nap, if your body needs it.
High level of stress can be detrimental for your immune system. Therefore, it is vital to avoid stressing situations and activities. But more importantly, learn how to deal with stressful situations by practicing relaxing activities like meditation, dancing or taking walks in nature. In any way, observe how you feel, be emotionally intelligent and contact a therapist if you need help.
Other things you can do to improve your immune system include good hygiene, regular medical screening tests and avoiding smoking and alcohol consumption.