A strong immune system is crucial in fighting against illness and disease. It is a fascinating, complex, and powerful system of cells. When working correctly, it fights off pathogens, viruses, and battles against bacteria. One of the most all-powerful and essential parts of the immune system is the lymphatic system.
This system comprises the spleen, lymph nodes, bone marrow, and thymus. The lymphatic system’s job is to produce white blood cells to circulate throughout the body and fight off germs and other attacks. It is crucial to protect this system and white blood cells for a healthy and working immune system.
Most people usually only think of their immune system during the cold and flu season or winter months. Yet, the system is hard at work 365 days a year, fighting off foreign invaders that could cause an infection or severe disease. The immune system is essential for overall health and well-being. It is also fundamental in healing and protection against illnesses.
Read on for the important tips to help keep your immune system strong.
Follow A Healthy Diet
Eating a well-rounded and healthy diet is essential for a robust immune system. When you eat a diet full of immune-boosting nutrients, you play a significant role in taking control of your overall health and wellness. The first essential thing to keep in mind is limiting processed foods such as chips, cookies, and sugary cereals.
Fresh fruits, vegetables, whole grains, and seeds or nuts are vital to a healthy diet. Below are some foods nutritionists consider as superfoods. Superfoods are essential to maintaining a healthy immune system.
- Citrus fruits and leafy greens – are high in vitamin C, which is essential for fighting infection.
- Nuts and seeds – are high in vitamin E, which helps support and regulate the immune system.
- Eggs and fish – are high in vitamin D and help regulate the body’s immune response.
- Yogurt – is a wonderful source of probiotics that assist in good gut health.
- Garlic – boosts the T-Cells and helps fight infections
- Poultry, shellfish, and beans – are excellent sources of zinc and allow cells to function properly
- Spinach, carrots, and kale – an excellent source of vitamin A, an anti-inflammatory that helps your antibodies fight toxins
- Green Tea – antioxidants enhance immune system function
Healthy foods in a balanced diet are essential to maintaining a powerful immune system and overall health. A helpful tip to remember- different colors of fruits and vegetables provide various nutrients.
A colorful diet offers balance, and variety and is excellent for boosting the immune system!
Limit Added Sugar Intake
Added sugar and refined carbohydrates increase the risk of obesity. Obesity increases the risk of illness and diseases, which decreases immune system strength.
Watching added sugar intake can assist in weight loss and maintaining a healthy weight. It further reduces inflammation and the risk of severe and chronic illnesses such as diabetes.
Drink Enough Water
Drinking the doctor’s suggested amount of water every day is crucial for a thriving immune system. Water assists in carrying oxygen to all of your body’s blood cells to ensure systems are properly functioning. It is essential for functions, including temperature regulation and joint lubrication.
Water also eliminates toxins and waste from the body to prevent buildup and illness.
Dehydration can lead to organ dysfunction and, in return, illness. Doctors recommend adults drink eight glasses a day of water minimum but feel free to drink more.
Get Plenty of Sleep
Getting enough sleep nightly affects almost every aspect of your overall health and the systems of your body. Many studies clearly show there is a close relationship between quality sleep and a strong immune system. Restful sleep provides critical support to the system.
When a person suffers from sleep difficulties, such as insomnia or sleep apnea, it causes a circadian rhythm disruption. This disruption can hinder their immune system from working correctly.
When a person sleeps, their body and immune system rest and recuperate. When people continually do not get an adequate amount of sleep, it will weaken those vital systems.
By staying on a schedule and going to bed around the same time every evening, you can help your body stay on a daily schedule, and it will help with more restful sleep and immune system function.
Doctors suggest healthy adults get around seven hours of sleep each night. If you are feeling under the weather, extra sleep helps your immune system fight the illness.
Reducing Stress Levels
High levels of stress and anxiety often lead to depression. Studies show that depression and anxiety cause high levels of inflammation and, in return, an overworked immune system. When the system senses inflammation in the body, it sets off the alarm to get to work and fight off the infection or illness.
Inflammation causes swelling and irritation. Improving stress levels can help strengthen your immune system and overall health and wellbeing. Five ways to reduce stress levels include:
- Meditation
- Breathing exercises
- Yoga
- Practicing mindfulness and gratitude
- Hydrotherapy
When the body is under a great deal of stress, it releases extra levels of the stress hormone cortisol. Under normal levels of stress, cortisol boosts the immune system. Still, after high hormone levels for long periods, the body adapts to those higher levels, leading to inflammation.
Studies show that hydrotherapy and other relaxation tools are excellent for helping to reduce stress levels.
Get Plenty of Sunshine and Other Added Vitamin D
Getting your daily vitamin D intake from natural sunlight is the best way to go if you are able. You can accomplish this by getting approximately 20 to 30 minutes outside in the sun every day.
You can also boost your daily vitamin D intake through foods and taking a daily vitamin D supplement. Foods that are rich in healthy vitamin D include cheese, milk, and fish.
Regular Exercise, including Hydrotherapy and Water Exercises
Regular exercise is healthy for your mind, body, and soul and can boost your immune system to help fight infection. Vigorous exercise helps to increase blood flow, helps clear out bacteria, and strengthens antibodies.
A daily routine can also reduce inflammation, which allows the immune system to perform better. Doctors recommend that everyone get at least 30 minutes a day of moderate exercise.
Hydrotherapy
Hydrotherapy or water physical therapy is an exercise in a water environment. Water helps to change the intensity of the movement, allowing the person to complete activities they otherwise could not carry out.
The individual can do hydrotherapy exercises, including stretches, walking, floating, and body movements, without straining muscles or causing injuries to the body.
The water provides natural resistance and helps to strengthen muscles, reduce stress, and improve overall health while also easing pain.
Aquatic Exercises
Water provides a natural resistance that offers various health benefits. Benefits include strengthening muscles, improved heart health, and improved muscular strength and endurance.
Regular exercise in a hot tub or swim spa is an excellent way to include physical activity in your life and improve your immune system function. Aquatic exercises are ideal for core strength, arthritis relief, yoga, toning, and more!
Low-Impact Hot Tub Exercise Routine
In today’s busy world, finding enough time to relax and exercise can be difficult. Finding the time to do both can feel almost impossible. Therefore, combining the two is the perfect solution. When most people think of hot tubs, relaxation or muscle relief comes to mind, but you can also get a great workout.
The hot water eases the stress from the muscles and joints, allowing for an excellent low-impact workout. While the heat also increases your blood circulation. A hot tub will enable you to get in a great stretch and low-impact routine and much-needed relaxation all at the same time.
There are many simple adjustments to your daily routine you can make to boost your immune system immediately. Eat a healthy diet, limit added sugar, drink water, get plenty of sleep, manage stress levels, hang out in the sun, and exercise.
All are essential for a healthy immune system and overall health and well-being. You don’t have to start all of them at once. Incorporate one in at a time, and you will soon feel the results.
Your mind, body, and, of course, your immune system will love you for it!
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