One thing that many of us forget to do is take care of our immune system. We all know how important it is, but we tend to get too busy and forget about it!
The immune system is the body's defense against infections and illnesses. It is made up of many parts, including white blood cells that travel through your entire body to seek out and destroy invaders such as viruses and bacteria.
Unfortunately, our immune system can be damaged by stress, lack of sleep,certain medications, poor diet choices, smoking tobacco or drinking alcohol. When the immune system is damaged, it may not be able to fight off diseases or infections efficiently. Over time, the weakened immune system can lead to chronic illnesses, autoimmune disorders and even cancer.
With winter on the horizon, it is especially important to keep your immune system in top shape. So, how do you boost the function of your body’s first line of defense? Here are eight easy steps that anyone can take to improve their immunity every day!
1. Get at least 7 hours of sleep
Sleep is essential for your body to be able to help fight off diseases by giving it time to rest and recuperate from the day's activities. If you're not getting enough sleep, your immune system will not be able to function at its highest level. Over time, this can lead to chronic illness and disease.
Tips to improving your sleep:
•Make sure to go to bed at the same time every night.
•Create an environment that will help put your body into rest mode, such as by using aromatherapy or meditation music.
•Get rid of electronics one hour before bed -the light emitted from these devices can be detrimental to your sleep.
•Don't drink alcohol within three hours of bedtime, as it will also interfere with your ability to get quality rest. Try having a cup of chamomile tea before bed instead!
2. Drink lots of water to stay hydrated
Even mild dehydration can cause your immune system to be much less effective. Dehydration occurs when your body loses more fluid than it takes in, and this can be caused by many things. If you are well hydrated, it will help fight off illnesses because the body's white blood cells won't have to work as hard in order to stay healthy. It's important to drink about eight glasses of water per day (or half your weight in ounces) to stay hydrated!
3. Eat a healthy diet that includes plenty of fruits and vegetables
A diet rich in fruits and vegetables is full of vitamins, minerals, fiber, antioxidants and other nutrients that can help fight off illness. Aim for about five servings per day (or at least the equivalent of a one-cup serving size).
Try to avoid foods with high amounts of sugar as this will make your immune system work harder instead of helping it. Even though fruits and vegetables are important, you should also eat whole grains to get the most benefit from your immune system!
Tip: try juicing for a quick way of getting all these good-for-you nutrients into your diet in an easy fashion. It's delicious too! You can add whatever produce you have on hand to create your own juice.
4. Exercise regularly to keep your body strong and healthy
Physical activity is very important for maintaining a healthy immune system. It helps boost the body's circulation which then allows it to work more at optimum levels, and can even help regulate your sleep patterns too!
Just make sure that you're not over-exercising; this will actually cause your body stress instead of helping fight off illness. Shoot for 30 minutes of physical activity per day.
Tip: try exercising outside. Fresh air is great for the lungs and it can also be a wonderful mood booster!
5. Take medicinal mushrooms to boost your immune system and fight off illness naturally!
Medicinal mushrooms are wonderful natural remedies that can help fight off illness as well as boost your immune system. They're also a great addition to any healthy diet too! Medicinal mushrooms contain beta-glucans, which are a type of polysaccharide that works by activating the immune system's macrophages. These cells then help fight off viruses, bacteria and other harmful substances in your body!
Tip: look for mushroom extracts with high levels of beta-glucans and take daily for best results. You should notice an improvement in your immunity and overall health in just a few days! Consider using a mushroom extracts blend to take advantage of the synergistic benefits that come from using a variety.
6. Stay positive -it's contagious!
There are many aspects to having a healthy immune system but one of the most important ones is your overall mood. Research has shown that chronic stress can actually leadto illness over time, so it's very important to make sure you find ways to keep yourself happy and relaxed! This could include yoga or meditation sessions, spending more time with friends and loved ones, or giving yourself time to do something fun and relaxing each day.
Tip: if you're feeling overwhelmed with work or any other stressful responsibility try taking some deep breaths in order to relax your body and mind. It's an easy way of staying positive when life throws lemons at you!
7. Be sure to take time for yourself every day so you don't get run down from taking care of everyone else around you!
It's important to take some time each day for yourself so that you can relax and recuperate. Whether it's going out with friends, taking a relaxing bath after work or just having an early night in order to recharge your body-make sure you're doing something every single day! Self-care is a pillar of good health and is very important for your immune system.
Tip: try scheduling "you time" intoyour schedule so that you can take care of yourself without having to worry about anything else! This will give you the opportunity to recharge and relax which is going to be great for your immune system too.
8. Finally... be kinder than necessary because kindness costs nothing but gives everything back in return
If you're feeling down or stressed, remember that a kind word or gesture can go such a long way! So be sure to spread kindness and cheer wherever possible; it will make your life better and also improve the lives of those around you too. When you give of yourself you can't help but feel good!
Tip: be sure to pay it forward! Whether you have a kind word for someone who needs it or offer your seat on the bus to an elderly person-being kind is contagious so make sure those around you are smiling too :)
This blog post has given you some of the most important things to consider in order to maintain a healthy lifestyle. Taking care of your immune system can be simple if you follow these easy steps. Remember, the mind-body connection is real and very important for living a healthy lifestyle. Make sure to take care of both! By following these suggestions, you will be able to stay happy and healthy for many years! All it takes is your commitment -so what are you waiting for?