You can make several lifestyle and dietary changes to strengthen your immune system.
Here are 9 tips to strengthen your immunity naturally.
1. Get enough sleep
Sleep and immunity are closely tied.
Inadequate sleep may increase your risk of getting sick.
Sleep more when you’re sick to allow your immune system to better fight the illness.
Getting adequate rest may strengthen your natural immunity.
Adults should get 7 or more hours of sleep each night.
while teens need 8–10 hours and younger children and infants up to 14 hours.
2. Eat more whole plant foods
Several whole plant foods contain antioxidants, fiber, and vitamin C, which may lower your susceptibility to illness.
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals.
3. Limit added sugars
Added sugars and refined carbs may contribute to overweight and obesity
Obesity may likewise increase your risk of getting sick.
Curbing your sugar intake can decrease inflammation and aid weight loss.
You should limit your sugar intake to less than 5% of your daily calories
4. Engage in moderate exercise
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells.
Jogging, biking, walking, swimming, and hiking are great options.
5. Stay hydrated
Dehydration can make you more susceptible to illness.
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
Dehydration can cause headaches.
It can hinder your physical performance, focus, mood, digestion, and heart and kidney function.
To prevent dehydration, you should drink enough fluid daily.
Water is recommended because it’s free of calories, additives, and sugar.
6. Manage your stress levels
Long-term stress promotes inflammation, as well as imbalances in immune cell function.
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices.
7. Supplement wisely
It’s easy to turn to supplements if you hear claims about their ability to treat or prevent COVID-19.
However, these assertions are unfounded and untrue.
There’s no evidence to support the use of any supplement to prevent or treat COVID-19.
some studies indicate that the following supplements may strengthen your body’s general immune response:
Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, Garlic.
8. Eat more fermented foods or take a probiotic supplement
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
If you don’t regularly eat fermented foods, probiotic supplements are another option.
Gut health and immunity are deeply interconnected.
9. Eat more healthy fats
Healthy fats like olive oil and omega-3s are highly anti-inflammatory
Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
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Video by : Biotechnologyguy.
