It's Upper Body Day

How To Care for Your Immune System

Whether it is cold and flu season, you’re feeling a little under the weather, or you’re thinking of taking preventive measures to remain healthy, we are revealing our favorite suggestions to help your immune system.

Your immune system is your body’s first guard against disease. Your immune system consists of cells, tissues, and organs that join forces to challenge infections caused by bacteria, viruses, and toxins. Although everyone gets sick from time to time, there are things we can do regularly to help improve our immune system to keep us healthy.

Appropriate Nutrition

You likely know that the food we consume every day impacts our health. From a young age, we’re told to make sure to eat your vegetables. But what are ideas of the best foods to eat to help ensure our immune systems remain healthy?

Foods elevated in Vitamin C are great for sustaining your body and boosting white blood cells, which help battle diseases. Examples are oranges, grapefruits, lemons, kiwi, and papaya. Don’t forget that Vitamin C isn’t solely sourced from fruits! Vegetables, for example red bell peppers, broccoli, and spinach, contain Vitamin C.

Vitamin B-6 is a key essential that aids with the development of additional red blood cells. Essentially Vitamin C helps support white blood cells, Vitamin B-6 does the same for red blood cells. A large supply of Vitamin B-6 is found in proteins like chicken, turkey, fish, and eggs.

If you’re scouring for a delicious, nourishing salad, begin with a portion of spinach and leafy greens (Vitamin C), include your favorite fruit or vegetable (get that Vitamin C!), and finish with a nutritious protein like chicken (Vitamin B-6) and a few almonds or seeds to provide a healthy fat.

And don’t forget to hydrate! The adult human body has 60% water. To get ideal hydration, drink 50 percent of your weight in ounces. To give you an idea, at 160 pounds, you want to have 80 ounces of water daily.

Build Your Body

Did you realize that your lymphatic system, which is responsible for eliminating waste and contaminants within your body, is the only system that doesn’t work without movement? To help support your lymphatic system processing, you must move as well. When you’re active, your body circulates white blood cells and antibodies quicker, this can help the cells identify and fight infections more rapidly than if you keep inactive.

Not only is remaining lively a critical piece of a healthy body, activity is also essential to your emotional well-being! Stress can impact your well-being. Research shows that those who face frequent stress are more liable to have compromised immune systems, which can cause more frequent illness. Ongoing exercise assists to stabilize stress hormones, like cortisol, keeping you pleased and healthy!

Don’t feel great? It’s okay to have a break! There is no reason to push yourself to move around too much if you are feeling unwell or wounded. Heeding to your body and giving it the downtime it requires is equally important.

Get Plenty of Zzzs

After you’ve mapped out your nutritious food for the next few days and moved your body with some exercise, it’s time to rest! Sleep is a process used so your body restores homeostasis, or chemical balance throughout the body. During the sleep stage, your body can control your immune system, make healthy cells, and remove damaged cells. Rest is central to your body’s ability to stay healthy.

Despite the fact that sleep needs fluctuate by each person, experts propose adults reach 7-9 hours of sleep every night. If you have difficulty falling asleep or remaining asleep, try incorporating a sleep schedule – all week long. Just like diet and exercise, a sleep schedule is critical to having a happy and healthy body.

Eating nourishing, nutrient-dense meals, moving your body and exercising, and listening to your body and giving it proper rest are all ways to aide and improve your immune system.

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