22 Sep 6 Tips to Boost Your Immune System in Self-Isolation
Your immune system is your best defense against bacteria and viruses. Now more than ever before you need to bolster your immune system. With COVID-19 spreading and scientists scurrying to formulate a vaccine, it is left up to doctors all over the world to save the lives of millions of people. Instead of putting our lives and the lives of those around us in danger, it is recommended to stay home, stay safe and try our best to strengthen our immunity for good health.
How to Boost Immune System Naturally?
The immune system is robust, however, there are numerous everyday habits that we indulge in unknowingly, which can weaken our immune system over time. In this article, we will discuss six simple tips you can incorporate into your daily routine to bolster your immunity. Simple lifestyle and dietary changes can help strengthen the body’s natural defenses and keep pathogens at bay. If you want to learn how to achieve optimal good health, then continue reading.
Superfoods for the Immune System
It is no surprise your diet determines your health and even has an impact on your immunity. If you usually eat greasy foods, during this pandemic, try to curb your eating habits and stick to a healthy meal plan. Eat fresh fruits, vegetables, lean proteins, fish and whole grains.
Healthy fats found in olive oil and omega-3 fatty fish such as salmon are vital for bolstering your immune response as well as reducing inflammation. Chronic inflammation has been known to suppress the immune response. Healthy fats are ideal for combatting illnesses.
Apart from healthy eating, there are some immune-boosting foods which you should consider adding to your diet. These include:
Vitamin C: some uncommon sources of this vitamin include broccoli, spinach and tomatoes. While some common sources include oranges, grapefruits, lemons and strawberries.
Vitamin E: Almonds, peanut butter, sunflower seeds, spinach, safflower oil and sunflower oil are all packed with vitamin E.
Vitamin B6: Is loaded in bananas, chicken, potatoes with skin, green vegetables, tuna and salmon.
Benefits of Exercise
Whether you are overweight or have a healthy body exercising in moderation is good for you. Moderate exercise can promote the immune system function and reduce inflammation. Additionally, physical activity can also support the efficiency of vitamin absorption and help relax your mind.
The intricate movements in your workout routine can improve the circulation of oxygen-rich blood throughout the body. This helps infection-fighting molecules and immune cells to travel quickly across the body. Brisk walking is one of the best exercises for the immune system. Experts suggest even indulging in moderate exercises for 30 minutes can help improve the immune system.
Adhatoda Vasica Medicinal Uses
Malabar nut is also known as Adhatoda vasica which is a perennial undershrub. This plant contains numerous benefits for the human body. Rich in anti-bacterial, antimicrobial as well as antiseptic properties which help keep infections at bay. Malabar nut contains bio-active components which promote immunity and help maintain good health.
Malabar nut health benefits include reducing ulceration, congested throat, cough and common cold symptoms. Additionally, Malabar nut extract is also effective for nasal and chest congestion as it helps secrete excess sputum and relieve nasal discharge. This makes it an effective treatment for respiratory ailments such as sinusitis, bronchitis and asthma.
Importance of Staying Hydrated
Water is not only essential for staying hydrated, but it also helps support the immune system. Lymph is fluid within the circulatory system, which mostly comprises of water and carries infection-fighting immune cells throughout the body. A well-hydrated body improves the flow of lymph and elevates your chances of healthy immunity. Dehydration not only slows the movement of lymph but also hampers the immune system.
Since water is continuously being released from the body, whether it is through bowel movement, sweat or urine, you must make up for it, by drinking more. You can also drink juices and eat fruits high in water content, such as watermelon and melon. These best foods for hydration contain 90% water content. Other fruits with 80% water content include oranges, apricot, peach and plum.
How to De–Stress Yourself Instantly?
Stress can have a massive impact on your mental and physical health. Chronic stress suppresses the immune system and increases your chances of getting ill. Due to this reason, it is essential to de-stress after a long day. With the current lockdown in order, you have ample of time to unwind and ease your worries. Though we understand uncertainty and stress levels are skyrocketing at the moment, however, this is precisely why you should de-stress.
Here are some ways how to de-stress at home. Read a book or practice mindful meditation. Take a soothing bath, try yoga for stress or video call a friend to catch up for an instant boost of positivity. If neither of these help, remember laughter is the best medicine, so sit back, watch a comedy and laugh your worries away.
Can You Get Sick from Lack of Sleep?
Most young adults prefer skipping sleep to catch up on their favorite TV shows, video games, or using their mobile phone. Blue light technology can diminish sleep and keep you awake for much longer than you would prefer. Unfortunately, inadequate sleep is directly linked with a heightened susceptibility of getting ill, especially when you are exposed to viruses, such as the common cold.
If you want to give your immune system, the best chance to ward off pathogens and remain healthy, it is quintessential to limit your screen time and get proper sleep