Increase Your Immunity : Everyone knows cold and flu season is coming, making us hyperaware of how much time we spend close to colleagues and friends during this season, increasing the spread of germs more than other times of year. Unfortunately, we can’t avoid spending so much time together during these winter months – our coworkers and friends may need us more than ever!
As we enter cold and flu season, it’s essential that we equip ourselves with strategies to bolster our immune systems so we have a fighting chance against any viruses that come our way. Sleep, eating nutritious food, exercising regularly and managing stress are just some ways that you can increase immunity; here are five more suggestions on how you can bolster it this year:
1) Get Enough Sleep
We know sleep plays an essential role in strengthening our immune systems; studies have revealed that lack of restful slumber can decrease immunity by up to 50 percent! Not sleeping enough increases your likelihood of illness regardless of season and produces less antibodies (which act like the immune system’s “clean up crew”).
Under-sleeping leaves your white blood cells less capable of fighting off infections, but it’s never too late to make up lost ZZZs; getting 7-9 hours per night (for most people) is one of the easiest ways to help protect against future infections and keep the immune system functioning optimally.
2) Eat Nutritious Foods
Diet can have an immense effect on our immune systems. Eating nutritious foods will help increase immunity while eating processed and sugary food will put more strain on your body and increase inflammation. A nutritious diet ensures you get plenty of vitamins, minerals and antioxidants which will protect you against germs that come into your path.
No matter if it is cold or flu season, eating healthily will help lessen its severity and restore gut bacteria after getting an infection. Yoghurt, kefir, kimchi and sauerkraut all contain beneficial probiotics which will replenish gut flora after having been compromised with illness.
3) Exercise Regularly
Regular physical activity is one of the best ways to bolster your immune system, increasing T cells and antibodies responsible for fighting infections and viruses as well as alleviating stress and anxiety in life that could put pressure on it. Exercising can also reduce anxiety levels that could place stress strains on your immunity system and thus provide another layer of defense.
Under stress, your body produces cortisol hormone, making you more prone to getting sick. Exercise can help lower cortisol levels so you’re less likely to get sick in the future; additionally, regular physical activity has been found to decrease recovery times by up to two days!
4) Combat Stress And Anxiety
Anxiety and stress aren’t just unpleasant sensations; they also compromise the immune system. When stressed, your body releases hormones designed to assist with life-or-death situations – these same hormones also work against your immunity system by suppressing it and increasing your chance of getting sick as your immune system struggles against infections more effectively.
Worries over deadlines at work, money issues or relationship difficulties are major sources of stress and anxiety. You can do many things to alleviate that anxiety by engaging in exercise, meditation, spending time with loved ones and maintaining a healthy diet: these tactics should all help your immune system remain strong.
4) Combat Stress And Anxiety
There are numerous natural immune boosters you can add to your diet in order to enhance it and build immunity. Simply by increasing the vitamins and minerals in your daily regimen, they may help your body fight infections more easily so you’re less likely to fall ill. Some effective immune boosting agents include vitamin C, E, zinc and turmeric.
Supplements may help, or you can incorporate these nutrients into your diet through eating oranges, butter-baked food items such as bread or pastries, carrots and turmeric-based dishes. Washing hands frequently with soapy water can also reduce exposure to germs; avoid contact with people who are sick as much as possible and getting vaccinated are great ways to protect yourself during cold and flu season. These tips should help ensure a healthier winter for everyone!
Also refer to : 8 Daily Habits for a Happier, More Fulfilled Life