Ask Away Blog: You Can Boost Your Immunity

You Can Boost Your Immunity

Tuesday, May 4, 2021

 

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If you want to stay as healthy as possible, then one thing you’re gonna want to do is boost your immune system. Your immune system is a wonderful thing; a complex network of bodily cells that work together to defend the body from infection and stop you from getting sick, it is one of the most important aspects of health you should be taking care of.

Okay, but what can you do to boost your immune system right now?

Get a good night’s sleep

Sleeping well is one of the most important aspects of boosting immunity because the two are very closely tied. If you sleep too little or have lots of poor quality sleep, you are far more likely to get sick.

In fact, in one study, adults who slept for less than 6 hours every night were found to be more likely to catch the common cold than those who slept for over 6 hours each night. This could be because the resting body is able to bolster the immune system ready for its next fight.

Of course, getting enough sleep is a lot easier said than done for many people. If you struggle to get enough sleep, a few things you could try include spritzing your pillow with lavender oil, drinking a milky beverage or chamomile tea before bed, and taking a hot bath around 30 minutes before you head off to bed, If none of that stuff works, you may need medication to help you drift off, so speak to a doctor.

Vaccinations

From the flu shot to HPV vaccine, there are numerous vaccines that can not only help your body to build immunity to a range of diseases but which will also help to protect those around you from those same diseases too, If you are offered or entitled to particular vaccines, it is probably a good idea to have it. the better your immunity, the less likely you are to get sick overall, it really is that simple.

Exercise


While we’re on the subject of vaccines, moderate exercise is said to increase their effectiveness in people who already have compromised immune systems. This may sound surprising but it really isn’t when you consider just how important moderate exercise is to boosting the immune system in general.

You may have noticed that I’ve been mentioning moderate exercise; I’ve been doing that for a good reason, Studies have shown that prolonged periods of strenuous exercise can actually suppress the immune system, which is exactly what we do not want to happen! Moderate exercise, on the other hand, has been shown to boost immunity, lower inflammation, and assist in the regeneration of important immune system cells. So, try to exercise moderately for at least 150 minutes each week and you will start to feel the benefit.

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Eat more plants

Eating more whole plant foods is not only great for lowering weight levels and helping to manage diabetes but it can also be useful for boosting immunity too. Foods like nuts, lentils, seeds, and of course, fruits and veggies, are rich in a number of antioxidants, vitamins, and minerals that can boost immunity and help you fight off numerous harmful pathogens.

They work by lowering inflammation levels in the body by fighting off free radicals that can cause a breakdown of cells. Since chronic inflammation has been linked to everything from being more likely to catch colds to heart disease and even dementia, it is important we eat as many plant-based whole foods as possible.

Have some healthy fat

Although the bulk of your diet should be made up of fruits, vegetables, legumes, nuts, and seeds, you should also make sure that you pack it with plenty of healthy fats like those found in avocados, olives, coconuts, and salmon. Why? Because studies suggest they may be able to boost your immune system’s response to various pathogens by decreasing inflammation levels in the body.

Low levels of inflammation are vital for maintaining good bodily health, cutting the individual’s chance of contracting heart disease, diabetes, and so many other illnesses, and putting a little healthy fat in your daily salad dressing is one of the simplest ways of combatting that.

Cut out sugar

You may love sugar, most humans do, but added sugar is really bad for us. Not only can it cause tooth decay, diabetes, and obesity, or overweight, but it can also have a negative effect on your immune system. That’s why you should probably think about cutting out added sugars completely and switching refined cards, which are basically just sugar, for unrefined versions. For example, switching white rice for brown.

Why does this matter? One study found that people who were obese were twice as likely to get sick with the flu even after vaccination than people who were a healthy weight, and since sugar is a major contributor to obesity, this is an important point to think about.

Not only that, but the less sugar you eat, the less inflammation your body will experience, which means it will be better able to fight off attacking pathogens that make you sick.

If you can’t give up sugar cold turkey, start slow by switching one of your daily sodas to diet or eating one less cookie with your coffee and take it from there.

Bust stress

Stress is as bad for the body as the mind, It produces excessive levels of cortisol that can cause immunity to fall. That’s why it’s so important you learn how to manage it better. This is something that meditation can help you with. However, you may have your own coping strategies, so just make sure you use them.

Drink plenty

Staying hydrated won’t stop cold and flu germs from getting inside you, but it does help your body to function more optimally all round, which means it will help to boost your immunity when that is what’s needed. Drink enough daily that your urine is a shade of pale straw and you should be fine.

Stay healthy!




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