You’ve undoubtedly learnt the significance of keeping your immune system healthy since living through the epidemic. Every day, the immune system fights against infections, therefore keeping it in top shape is essential, not just for yourself but also for your loved ones.
While it’s easier said than done to boost your immunity, a few dietary and lifestyle changes can help you boost your body’s natural defences and battle disease-causing organisms.
Here are some simple tips to boost your body’s natural defences:
1. Get enough sleep
The immune system needs sleep to function properly. Getting enough good sleep allows for a well-balanced immune defence that includes robust immunity and less severe allergy responses.
Serious sleeping issues, such as insomnia, sleep apnea, and circadian rhythm disturbance, on the other hand, might impair the immune system’s ability to operate properly.1
Adults should aim for 7 or more hours of sleep each night, while teens need 8 to 10 hours and younger children and infants need up to 14 hours.
A good sleeping habit includes sleeping in a dark room, limiting screen time for an hour before bed as well as exercising regularly.
2. Include more healthy fats in your diet
Eating a healthy diet is important not only for maintaining a normal BMI, but for sound health as well.
Healthy fats, such as those found in olive oil and salmon, can help your body fight germs by reducing inflammation.
Chronic inflammation can inhibit your immune system, even though low-level inflammation is a common reaction to stress or injury.
Olive oil’s anti-inflammatory properties have been related to a lower incidence of chronic illnesses including heart disease and type 2 diabetes. Furthermore, its anti-inflammatory characteristics may aid your body in fighting dangerous germs and viruses that cause sickness. Omega-3 fatty acids, such as those found in salmon and chia seeds, are also anti-inflammatory.2
3. Exercise regularly
Exercise offers several health advantages, including lowering your risk of cardiovascular disease, lowering stress, and even strengthening your immune system. So, you can consider taking a walk outside and breathing in some fresh air to lift your mood.
Your immune system benefits from exercise in a variety of ways. It can improve blood flow, eliminate bacteria from your airways, induce a temporary rise in body temperature that may be beneficial, build antibodies to help fight infection, and lower stress hormones.
Exercise decreases inflammation, allowing the immune system to function more effectively. While acute inflammation in reaction to damage is a normal aspect of the immune system, persistent inflammation can cause the immune system to become sluggish.3
Healthy individuals should strive for at least 150 minutes of moderate activity each week, according to the Centres for Disease Control and Prevention (CDC). Among the recommended activities include jogging, gardening, and yoga, among others.
4. Limit added sugars
According to new studies, added sugars and processed carbohydrates may have a role in being overweight and obesity. And if you’re obese, your chances of getting ill might be higher.
Sugar limitation can reduce inflammation and promote weight reduction, lowering your risk of chronic diseases such as type 2 diabetes and heart disease.
Limiting added sugars is a crucial aspect of an immune-boosting diet since obesity, type 2 diabetes, and heart disease may all impair your immune system.
Sugar consumption should be kept to less than 5% of total calories consumed each day. For someone on a 2,000-calorie diet, this is around 2 tablespoons (25 g) of sugar.4
5. Get enough hydration
Our immune system is largely reliant on nutrients in our bloodstream, which is primarily made up of water.
We can’t efficiently transfer nutrients to each organ system if we don’t have enough water. Staying hydrated is also critical for detoxification pathways, lymphatic drainage, and ensuring that foreign invaders and other waste items are flushed out. Muscle tension, headaches, decreased serotonin levels, and digestive problems are all symptoms of dehydration.5
Do note that you may need more fluids if you exercise intensely, work outside, or live in a hot climate.
6. Take vitamin C
Vitamin C is a powerful antioxidant with the known benefit to boost your immune system. However, since your body does not create or store vitamin C, you need to consume it on a regular basis.
Vitamin C is known to boost the formation of white blood cells, which are important in the battle against illness.
Vitamin C is abundant in almost all citrus fruits as well as supplements. With so many options, including this vitamin into every meal is simple. The recommended daily dose for most adults is 75 mg for women and 90 mg for men.6
You can also take vitamin C supplements for you and your family for better absorption and retention. If you are opting for supplements, avoid taking more than 2,000 milligrams (mg) a day.
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Ester-C® 500 Plus can help to provide an effective 24-hour protective immunity, an essential component of immunity which protects cells against viral infections and abnormal cells. In addition, Ester-C® 500 Plus is stomach-friendly, as it will not cause stomach discomfort and is suitable for people with gastritis.
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Sources:
1 https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
2 https://www.healthline.com/nutrition/how-to-boost-immune-health#3.-Eat-more-healthy-fats
3 https://www.insider.com/does-exercise-help-immune-system
4 https://www.healthline.com/nutrition/how-to-boost-immune-health#5.-Limit-added-sugars
5 https://ssihi.uci.edu/tip/hydration-for-immune-system/
6 https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits