The immune system protects the body from viruses, bacteria, or other harmful effects. It is our defense mechanism, which protects us from all kinds of illnesses. Allergic and autoimmune diseases are the result of immune system’s hyperactivity, while its underactivity can cause severe infections. Therefore, you should develop a few healthy habits in order to keep your immune system strong and your body healthy.
Keep germs at bay
Maintaining a personal hygiene is crucial for your health. This is especially true during the flu season, when regular washing of your hands should be your priority. Getting in touch with various people, shaking hands, opening doors, having money in your hands – all of these can cause a fast expansion of germs, so make sure you always have a hand sanitizer at hand. Open the windows at your home and at the office regularly, to let the fresh air in and airborne germs out of the room.
A healthy diet rich in vitamins is paramount for a strong immune system. Enrich your meals with healthy fats and a variety of fruits and vegetables. Don’t skip meals because that’ll lower your calorie intake and your body won’t have enough energy to form antibodies and fight the bacteria. Grapefruit, oranges, tangerines, lemons, limes, and clementine are the best source of vitamin C, which will effectively fight all the infections. Eat plenty of red bell peppers because they contain plenty of vitamin C and beta-carotene. One of the healthiest vegetables you can have is certainly broccoli because it’s rich in vitamins A, C and E. Thanks to the heavy concentration of sulfur-containing compounds, garlic is one of the best infection-fighting foods.
Oily fish is rich in omega-3 fatty acids, which regulate the function of your immune system, increase the production of anti-inflammatory compounds, and protect your body from cancer cell growth. This is why you should include mackerel, herring and sardines into your diet, and boost your immune system immediately. If you don’t like fish, you can always rely on wild rice, flaxseed, flaxseed oil, soybeans, walnuts and eggs since they are also rich in omega-3 fatty acids.
Soup is probably the best medicine for a cold. Chicken and turkey are rich in vitamin B-6, which is vital for the formation of new red blood cells. Therefore, make sure you prepare chicken soup regularly and keep the infections at bay. You don’t even have to spend hours waiting for a homemade soup to be done, but you can prepare one quickly in your own microwave. From a wide selection of Bosch microwaves, look for the one that will fit into your kitchen and invest in this handy appliance that will make your meal prep a lot easier and quicker.
Mushrooms are a good source of beta glucans polysaccharides, which strengthen the immune system and prevent infection. However, it’s important that you eat them unwashed and raw in order to prevent the polysaccharides from evaporating in the process. Reishi mushrooms stimulate the production of T-cells and they help you sleep better and reduce stress.
Vitamin E is another crucial vitamin that’ll keep the immune system strong. Nuts are filled with vitamin E, so if you like almonds and you eat them regularly, you’re already one step closer to a stronger immune system. A half-cup of almonds is a recommended daily dose of vitamin E.
Have a good night’s sleep
A lack of sleep is one of the biggest immune system slayers. Rest is vital for your health, so whether you need four or eight hours of sleep, make sure you get it. Respiratory infections, colds, and various other illnesses are solely caused by a lack of sleep. So, cut back on the caffeine intake instead of sacrificing your sleeping hours.
Soak up the Sun
Vitamin D also protects your body from various infections, so try to soak up as much sun as possible during the year. At least 20 minutes of sun exposure a day can be enough for your body to get its dose of vitamin D. Furthermore, the sun has proven to be a great defender against some skin conditions, such as eczema. If you’d prefer to take in vitamin D through food, make sure you eat plenty of grass-fed beef liver, egg yolks, and salmon.
Don’t forget about probiotics
Around 80% of your immune system is located in your gut, so it’s essential that you replenish your gut flora by introducing kimchi, sauerkraut, kefir and yogurt into your diet. You can also ferment vegetables, instead of spending money on probiotic supplements. Keeping the gut flora healthy will improve your digestion aside from protecting your body from infections.
Keeping your immune system strong is vital for your health. Therefore, make sure you eat plenty of healthy foods, such as citrus fruits, oily fish, soup, plenty of vegetables and add as much vitamin A, B, C, D, and E into your diet to protect your body from infections. Don’t forget to keep your hands clean, rest well, spend some time under the sun and have plenty of probiotics to replenish your gut flora.