There’s nothing like a pandemic to make you think about boosting your immunity. It is important to incorporate immunity upping behaviors into your daily routine. Weak immune systems make you easy prey for various bacterial and viral infections.
1. Reduce alcohol consumption
Drinking alcohol in moderation is OK. Half a glass of good red wine may even be useful for your health. But consuming alcohol in excess may weaken your immune system. Alcohol decrease immune reactivity and the body’s ability to resist infections.
2. Stem cells therapy
Stem cells’ role is to renew the blood cells, including cells of the immune system. This is crucial to fight infections and other diseases. Stem cells also improve the immune response triggered by an infection. You can try stem cell therapy to boost your immunity.
3. Be active
Try to stay active even during the quarantine. Physical activity increases blood flow and the number of white blood cells. White blood cells help our body fight infections and eliminate toxins. Exercise also increases the number of macrophages. They are cells that help fight infections of the upper respiratory tract.
4. Quit smoking
If you still don’t have enough reasons to quit smoking – here you go. Smoking significantly reduces our body’s resistance to viral infections. Quitting smoking will do wonders in terms of improving our immunity. Along with immunity, all your organs will appreciate your decision to quit smoking.
5. Get enough sleep
Sleep and immunity are closely connected. A lack of sleep is the culprit of a healthy person. Sleep restores all our body systems including immunity. People who don’t get enough rest at night are more prone to viral infections. Adult people must sleep for about 7-9 hours.
However, not only duration but the quality of sleep is also important. To let your body have a good rest at night you need to follow some simple rules. Firstly, limit screen time at least an hour before bedtime. Blue light exposure may disrupt your circadian rhythms. Secondly, sleep in a completely dark room and go to bed at the same time every night.
6. Avoid stress
Extreme stress can harm both your mental and physical health. It may cause depression and increase inflammation in the body. With inflammation comes a decrease in immunity. Constant exposure to stress makes it quite difficult to improve overall well-being.
Taking steps to reduce stress will improve your immune system’s ability to protect you.
7. Eat fruits and vegetables
Fresh fruits and vegetables are depositories of vitamins and antioxidants. They help maintain the immune system function to fight viruses and viral infections. Antioxidants remove free radicals from the body that are associated with diabetes, cancer, and heart disease. Many plant-based foods are rich in antioxidants.
To improve your immunity, include in your diet more citruses, blackberries, spinach, and other fruits and vegetables.
8. Cut down sugar intake
Diet high in added sugars and refined carbs may contribute to weight gain. People with obesity often have weak immunity. They have a two times higher risk of catching a cold. Reducing sugar and refined carbs intake help to decrease body inflammation and improves immunity.
9. Include fermented food in your diet
The gut microbiome may change due to the illness. When your microbiome changes you may experience gas or diarrhea. Since fermented products are rich in probiotics they promote good gut health. You should eat whole grains and plant-based foods to get probiotics.
10. Stay hydrated
A good hydration level is very important for maintaining good health. Water helps the body get rid of the byproducts of different illnesses and helps the immunity fight infection. Dehydration affects the body’s ability to get rid of toxic waste.