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Find Useful Tips and Solutions for Health and Fitness Here
How to Boost Your Immune System
Every now and then you come across someone sneezing or suffering from a bad cough. Are you afraid that you may be the next target? Well, it’s the springtime and the season of viral infections. Therefore, you would certainly want to strengthen the immune system to fight those dreadful germs. How Do I Know If My Immunity Has Decreased? How to Boost Your Immunity? How Do I Know If My Immunity Has Decreased? Your immune system is a lifesaver. It acts as a backbone for the body, protecting it from bacteria, viruses, and pathogens causing diseases like cold and flu. However, when immunity is compromised, it cannot protect the body with the same efficiency from invading organisms. However, if you find yourself falling sick frequently, feeling fatigued or other unidentified symptoms start showing up, then perhaps you’re battling with a decreased immunity. Symptoms of Weak Immune System You suffer from a higher level of stress mostly. You catch a cold easily. You're always tired. Your wounds take much longer to heal. You’re overweight. You deal with major Sinus Infections. You have ongoing digestion issues like cramping, loss of appetite, nausea, and diarrhea You get several ear infections. How to Boost Your Immunity? If you find your immune system becoming weaker, don’t worry! There are plenty of natural ways to boost immunity and take control of your well-being without resorting to harsh pharmaceutical regimes that can invite other health hazards. Safe and effective ways to boost the immune system on a daily basis. 1.Eat Healthy Diet to Protect Energy and Nutrition Observe your diet! A healthy, balanced meal, rich in antioxidants, can support your immune system. Found abundantly in many fruits and vegetables, these antioxidants combat free radicals that damage DNA and suppress the immune system. You can try out Mediterranean eating that depicts a diet rich in fruits, vegetables, whole grains, and essential fats. It is packed with nutrients such as vitamin C, zinc and other antioxidants that can fight inflammations and infections. Also, it’s essential to get rid of meat, processed and fried foods, all of which are more inflammatory. Some natural immune boosters that you can include in your diet. Fruits like oranges, grapes, tangerines, lemons, kiwi, papaya Broccoli Red bell peppers Spinach Ginger and Garlic Turmeric Yogurt Almonds Green Tea Poultry Shellfish Sunflower Seeds 2.Exercise Properly and Regularly Exercising is a simple way to increase your immunity power. It needs no hard-core effort. Any type of regular movement like walking, jogging, cycling, swimming or even playing golf can help. It will not only reduce your stress level but also help you fight osteoporosis, heart disease, and a few types of cancer. Of course, you’ll get remarkable benefits if you exercise for about 30 minutes daily. 3.Keep A Healthy Life Style Don't Smoke Elevate your immune system by quitting the habit of smoking. Even if it takes a toll on your daily habits, have patience and keep trying! Seek your doctor’s advice on how to cope with this major life change. Keep away from passive smoking too. No Excessive Drinking Needless to say, alcohol plays a huge part in socializing these days. But excessive intake can weaken your immune system and bring forth some severe health damages. However, you need to know where to set the limit. Stop at two drinks a day if you’re a man and one if you’re a woman Bid Stress Goodbye Stressed out? Then don't be surprised if you come out with a weaker immune system. You need to understand the unseen connections between your immunity and your mental health. Stress lowers the immune system making you susceptible to infections. To keep your stress in check, indulge in a relaxing practice like meditation, yoga, or deep breathing into your daily routine. Simple changes like these can make all the difference, and help strengthen your immune system over time. 4.Sleep Enough Sleep is a natural immune booster. As you see, your immune system functions like a computer that needs intervals of rest to avoid overheating. Sleep reboots the system. Without sleep, your immune system won’t build the strength that requires to ward off illness. Generally, adults should sleep for 7 to 9 hours every night. To get sound sleep, fix up a regular sleep schedule. Stay active during the day and try to retire early. Also, avoid caffeine and alcohol during sleep hours. Keep your bedroom silent and as cool as possible. 5.Don't Abuse Medicines Surely, you've come across several warnings regarding this. Overuse of some medicines can reverse their effects by driving a person into a higher risk of infection. Often, we resort to having antibiotics for minor illnesses without consulting a physician. However, antibiotics abuse can lead to severe digestive disorders and plenty of other infections. It damages the immune cells of your body through different pathways. Moreover, through the excessive intake, it develops resistance inside your system. Hence, the next time you try the same medicine, it turns ineffective. Also, abuse of medicines leads to hormonal imbalance which can cause major complications in the long run. Therefore, avoid abusing medicines and seek doctor's guidance for this matter. 6.Prevent Infection There are various ways to prevent infection in our day to day lives. Some are given below. Resort To A Good Hygiene Practice good hygiene. It’s the simplest way to stay healthy. You must wash your hands from time to time. It reflects good health. However, wash your hands for at least 20 seconds with soap and warm water before eating, preparing food as well as after coughing, sneezing, using the bathroom, or touching public surfaces. According to the CDC (Centers for Disease Control and Prevention), a properly washed hands eradicate diarrhea infections in those with weak immunity to a large extent. Disinfect Interiors Get your interior parts disinfected to stop the germs spreading in and around your house. Harmful bacteria and virus are capable enough to cause health hazards. They generally dwell around those hidden corners, furniture handles, and cell-phones. Therefore, a regular cleaning and disinfecting are a must. Skip Those Disease Bearing Relatives If your immune system is weak, try to stay far from those relatives that are already suffering from cough and cold. The infection can transmit via close contact. To be precise, the disease can travel into your system through the water droplets that spread in the air during coughs and sneezes. Wear a medical mask and avoid close contact such as hugging or kissing. Do not even share food and beverages with the sick person until the illness resolves. 7.Herbs and Supplements Consider taking supplements. Certain nutritional deficiencies can weaken your immune system and exposes you more to the risks caused due to different infections. Deficiencies in vitamins and minerals that can affect immune function are: Vitamin D Vitamin E Vitamin A Iron Folic Acid Zinc Walk into a health store and buy these vitamins for the immune system. You can also find a range of supplements including multivitamins online. And if you firmly believe – ‘Food is Medicine’, cook with herbs to boost the immune system. Some popular herbs with anti-inflammatory properties are known to enhance immunity for ages, such as garlic, ginger, rosemary, oregano, and turmeric. For immunity power, self-care is vital. With a few lifestyle changes, you can, however, boost immune system. Ugramo Fit Pro - Best Body Fat Scale 14 Body Composition Data Connection with APP Insights with Tracking Charts 4 Sensor with ITO Platform Know More! Hot Topics You Might Also Like 10 Best Ways to Speed Up Your Metabolism Almost everyone has heard of metabolism, but few can say with confidence that they know... read more >> What Is The Ideal Body Fat Percentage In today's world, an increasing rate of body fat is a serious problem. Not only the older generation is going through... read more >> How to Measure Your Heart Rate Quickly You might have noticed that many fitness equipment and sports watches can track your heart rate... read more >>
by Sandra Lee on March 30, 2020
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