While the world tries to protect itself from COVID-19 by using the use of sanitizers and social isolation but remember that you can build up your internal defenses with your defense system – your immune system. If you’re exposed to the coronavirus virus, a healthy immune system will reduce the duration and severity of symptoms and help fight COVID-19. Your immune system is in sync with other bodies’ regulatory networks , including your endocrine or nervous systems. It’s also an important component in the process of the repair and regeneration of tissues. The strengthening of your immune system is a holistic effort Here are 7 methods supported by science to achieve it.
According to wellhealthorganic.com:healthy-strong-immunity-system.
Exercise
There are numerous advantages to exercising, one of them is the fact that it can improve the immune system. However, be careful not to overdo it!
Regular exercise can help the body fight off diseases through:
- Purifying pathogens from your airways
- Reducing the inflammation
- increasing your body’s temperature, which could stop the growth of bacteria
- improves blood circulation, increases blood circulation, allowing the white blood cells of your body to identify the signs of illness earlier.
- regulating stress hormone levels like cortisol
Sleep, Trust Us, You Need It
Based on research from Mayo Clinic, lack of sleep can impact the immune system. Research has shown that those who do not get enough sleep or have enough sleeping are at a higher risk to become sick after exposure to viruses, like common cold viruses. Sleep deprivation can impact how quickly your recovery time if you contract illness.”
For optimal health, it is suggested that you have at least seven to 8 hours of sleep each at night. A lack of quality sleep can reduce the body’s capacity to create the protein cytokines which fights inflammation and infection. Cytokines are released and produced in the sleep cycle, and so the absence of a restful night’s rest affects your immune system in two ways. Sleep deprivation for long period of time decreases your body’s capacity to react and may reduce the efficacy of the flu vaccine. efficient.
Eat Nutritious Food
In the event that your eating habits are comprised consisting of mostly processed or fatty foods, your body may be unable to absorb the nutrients and vitamins it requires, leading to a weakening immune system. If eating a healthy diet isn’t an everyday routine for you start by taking small steps. You can increase your water intake by one glass over and above your current consume. Take a fruit or an additional serving of vegetables every day. It might not seem as much, but even tiny steps can make a difference. Beware of the following
- sweet, starchy, and fried items
- Sugary drinks
- Fast food fast food
- junk food (chips, candy, etc.)
Be aware when selecting food and drinks. Replace the items listed previously mentioned items with these:
- Select whole food items over processed versions
- Choose to eat meals cooked at home instead of fast food
- Use natural sweeteners from nature. You can, for instance, substitute sugar with grapes, bananas and dates for smoothies or in your dishes.
- snacks on nuts and fruits instead of cookies, chips, or sweets
Maintain Vitamin D Levels
Studies have shown research shows that vitamin D affects key cells of the immune system. The body produces vitamin D by exposure to sunlight. It is also obtainable through eating foods that are high in vitamin D, such as eggs and fish, or by taking supplements. Most people don’t know that they are vitamin D insufficient because there aren’t any obvious signs however, depression, fatigue, as well as back or bone pain could be due to low levels of vitamin D. You can get your vitamin D levels checked by having an analysis of your blood.
Stop Smoking and Drink Less Alcohol
Smoking and drinking alcohol both reduce your immunity significantly due to the harmful chemicals present in these toxic substances. Alcohol affects your immune system, causing slow and slower healing from infections. Additionally, it alters the microbiome in your gut which weakens your immune system. Smokers are more prone to respiratory problems such as pneumonia, as well as other respiratory problems.