Every day we are exposed to millions of little organisms that can cause various health problems. Luckily, our immune system usually manages to stop these nasty invaders from wreaking havoc in our bodies. However, when our defenses are down, these microorganisms enter our body and can cause many infections and health conditions. So, if you notice your immune system needs a little boost, here are a few easy tricks that will make it healthy and strong.
Catch some sunlight
Even though you know how too much sun can cause various skin ailments, not getting enough of it can also damage your health. The main reason behind it is the vitamin D that is produced when you’re exposed to sunlight. If your vitamin D levels are low, you are at a greater risk of getting respiratory infections. So, make sure to get at least 10-15 minutes of warm sunrays or take vitamin D supplements in the winter.
Lower your sugar intake
Plenty of sugar might satisfy your sweet tooth, but it can also impair your white blood cells’ ability to kill bacteria. Additionally, sugar can ruin your teeth and your figure. So, make sure to switch to natural stevia and ditch white sugar forever!
Feast on fish
Fish such as sardines, mackerel, and herring contain a lot of protein and omega-3 fatty acids that help build cells that make your immunity strong and regulate its functions. Omega-3 fatty acids prevent the development of inflammations and boost the number of anti-inflammatory compounds. However, if you’re not a big seafood fan, try to eat plenty of canola oil, flaxseeds, eggs, soybeans and walnuts that also contain omega-3 fatty acids.
Fill up on tasty soups
Remember your mom’s homemade chicken soup that cured colds when you were little? Well, your mother was on the right track. Soups usually contain plenty of ingredients that can prevent inflammations, reduce congestion, stimulate digestion and are generally super nutritious. So, make sure to have a homemade soup every once in a while.
Don’t worry, it’s very easy to make—you just need noodles, leftover chicken, veggies and some well-known immunity boosters like ginger, garlic, and turmeric. Mix noodles, stock and other ingredients in a bowl, microwave it and you’re done. Use a new Bosch microwave that has a timer with cook functions and you’ll have your perfectly cooked soup in less than ten minutes without breaking a sweat over the stove! Serve while hot.
Citrus all the way
It’s common knowledge that citrus fruit like oranges, grapefruit, lemons, and limes have a lot of vitamin C that is great for your immune system. However, not everyone knows that this vitamin also boosts the activity of phagocytes that digest bacteria and destroy them! So, consume enough vitamin C every day (your body can’t store it) and you’ll be healthy and strong.
Some supplements can reduce the possibility of developing respiratory and gastrointestinal problems. For instance, many studies show that probiotics like fermented milk help both kids and adults have a strong and healthy respiratory system.
Smoking doesn’t only make your skin gray, your teeth yellow and your breath gross, but it also raises the risk of catching bronchitis, pneumonia and various other infections by undermining your immune system. So, ditch that nasty habit once and for all and you’ll feel and look better!
Exercise doesn’t only make you strong on the outside, but on the inside, too! During physical activities, your body produces white blood cells that attack bacteria and destroy them and the more regular you are at the gym, the better effects your workout will have. For instance, research shows that people who have five or six workouts a week have 50% fewer colds than those who never exercise! So, if you want a strong immune system, better hit the gym or try some home workout programs.
Get enough sleep
Sleeping is super important for people of all ages, yet only babies seem to get enough of it. Sleep deprivation can increase stress hormones that can cause the suppression of immune functions. Plus, you’ll end up feeling moody and tired. So, make sure to get at least seven hours every night.
All of these immunity boosters will make your body defense mechanism strong, but also improve your general well-being. So, adopt these healthy eating habits, get enough exercise and rest, and you’ll feel and look better and stronger than ever!