Credit: CHA Hollywood Presbyterian Medical Center

Our bodies are built to protect us from disease; however, our daily habits can greatly affect their ability to do so. Even though the winter months are coming to an end for most of us, it’s important to make healthy decisions to keep us happy and healthy. Our immune system requires balance and harmony, and there are a few ways to regulate ourselves to make sure it runs smoothly. Simply taking supplements and vitamins isn’t enough to support a healthy system; we have to consistently maintain it so it can be strong enough to fight off a variety of illnesses and infections. Without further ado, here is our list for the eight ways you can boost your immune system all year long.

Eat Well

This is a piece of advice that most of us have heard constantly growing up: “Make sure you eat your fruit and veggies!” Well, this suggestion remains relevant as we continue through our daily lives. Whole plant foods like fruits, vegetables, nuts, and seeds are rich in nutrients and antioxidants that may give your immune system the boost it needs to fight against harmful pathogens. The antioxidants in these foods by combating compounds called free radicals, which can cause inflammation in high levels. Not only that, but the fiber in plant foods helps to feed your gut’s microbiome, or the community of healthy bacteria in your gut. The more you take care of this microbiome, the more it can keep harmful pathogens from entering your body via your digestive tract. These food groups are also rich in vitamins and nutrients, which may help to heal faster from common illnesses.

Be Physically Active

If you’re considering going to the gym or picking up a sport, but you’re finding it difficult to find motivation to do so, remember this one simple fact: the more you move your body, the more your body will be used to movement. This movement can lead to a variety of different health benefits, such as building strong muscles, helping yourself de-stress, and reducing anxiety. Regular exercise also helps you feel better, due to the rush of endorphins (chemicals in the brain that make you feel happy) that are created, and sleep better. There are also some long-term effects that come with daily movement, such as protecting you from various illnesses and benefiting your overall immunity. The best part of being physically active is the variety of activities you can choose. If you’re someone who hates going to the gym, you can also try yoga, hiking or walking, or swimming. Whether you’re someone who likes alone time or appreciates group activities, there are dozens of options that can accommodate either preference! Physical activity also helps to give you some much-needed break time from your daily routine, giving you time and space away from the stress you may be facing from your work or personal life.

Get Enough Sleep

The less sleep you get, the less your body can respond to sickness. Think about it; you can’t function at your best with only a few hours of sleep, so your body won’t be able to either. Inadequate or poor quality sleep is linked to a higher susceptibility to sickness. The more rest you give your body, the more your body will be able to fight against diseases and other harmful pathogens. Adults should aim to get 7 or more hours of sleep each night, while teens and younger children should get 8-12 hours. If you have trouble falling asleep every night, try limiting your screen time for an hour before bed. The blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, your body’s natural wake-sleep cycle. Other tips to get a good night’s rest include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.

Minimize Stress

It’s almost impossible to eliminate all sources of stress in your life, but there are a few ways to minimize it. Long-term stress promotes inflammation, as well as imbalances in immune cell function, so it’s important to keep your stress levels in check. Stress isn’t an uncontrollable force that suddenly takes over your life; it’s simply a consequence of our daily responsibilities, which we sometimes can’t control. However, we can control how we react to stress. Activities that help you manage your stress include meditation, exercise, journaling, yoga, and mindfulness practices. Sometimes you only need a few minutes out of your day to take a step back and breathe. Remember, doing one yoga routine or meditating one time for 20 minutes isn’t going to make your source of stress go away. These tips must be followed through regularly in order to see any long-term effects. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in-person. Getting professional help and listening to a third-person’s perspective could prove to be very helpful for those who feel overwhelmed by their sources of stress.

Stay Hydrated

Although hydration doesn’t necessarily protect you from germs and viruses, dehydration can greatly affect your body. Dehydration can cause headaches and negatively impact your physical performance, focus, mood, digestion, and heart and kidney functions. To prevent this, you should regularly drink enough fluid, such as water, tea and juice. Although most of us already know this, you should drink when you’re thirsty and stop when you’re no longer thirsty. Don’t ignore your body’s signs that tell you what you need. Your body knows you the best, and it will let you know exactly what it needs when it needs it.

Build Your Social Network

Although some of us prefer having a lot of alone time to recharge at the end of a long day, we are all made for social connections and interactions. Humans are social creatures, and we need a group of people we feel close to, can laugh with, and can turn to when we face difficulties. Strong social ties can have a great impact on your overall health. Studies have shown that people with strong social connections are less likely to get sick and tend to recover more quickly. Surrounding ourselves with family and friends can also improve our mental health by providing a sense of belonging. Spending time with others can also release endorphins, alleviate stress, and encourage healthy behaviors.

Drink in Moderation

Ever heard the phrase, “everything in moderation”? Well, this piece of advice can help guide you towards a healthier, stronger immune system. When it comes to consuming alcohol, some studies suggest cutting out alcoholic beverages entirely, but drinking in moderation can give you the same health benefits as not drinking at all. Low and moderate doses of alcohol have been reported to increase overall happiness, decrease self-consciousness, and improve cognitive performance. The key here to achieving these positive effects is understanding how much alcohol is too much for your body. Depending on your age, gender, and size, the negative effects of alcohol can vary from person to person. For example, a moderate amount of alcohol for women is one drink or less a day, and for men it’s two drinks or less. Remember that drinking less is always better for your health than drinking more, but we don’t have to completely eliminate the vices that we enjoy.

Limit Added Sugars

Studies have shown that spikes in sugar intake can suppress your immune system, making you more likely to illnesses. If you eat a lot of foods and beverages with high sugar content or refined carbohydrates, you may be reducing your body’s ability to ward off disease. Cutting added sugars could improve your cholesterol by lowering calories, which can lower your body weight. People who get less than 20% of their calories from added sugars also tend to have lower triglycerides, which is a type of fat found in the blood. Whenever you eat, your body converts any calories it doesn’t need to use into triglycerides, which are stored in fat cells. High levels of triglycerides can raise your risk of heart disease and stroke, so it’s best to limit sugar foods and drinks, alcohol, starchy foods, and foods with saturated fats. Remember, the more you supply your body with foods that are rich in nutrients, your body will thank you by using this high-quality energy to protect you from outside pathogens and sickness.

With the winter months dwindling and spring quickly approaching, we have to make sure we consistently participate in activities that can help boost our immune system. We need strong bodies to prepare for next year’s cold and flu season, and the best way to fight against these illnesses is to take care of ourselves now! With a few simple lifestyle changes and habits, we can enhance our body’s natural defense mechanisms and lead a healthier, happier life.

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8 Ways to Boost Your Immune System