8 ways to boost our body's natural yet powerful defence system!



Have you ever wondered how you can help your body become a natural fighter against illnesses?


Answer: by improving your immune health!


But, maintaining our immunity is easier said than done. Several dietary products such as milk, now you can order milk online and lifestyle changes may strengthen our body's natural defences. As a result, it may help us fight disease-causing organisms.

Here are 5 tips to boost immunity naturally:


1. Get enough sleep:

Sleep and immunity have a close relation. The inadequate or poor sleep cycle is linked to a higher susceptibility to sickness.



There was a study conducted in 164 healthy adults. It was found that those who slept fewer than 6 hours each night were more likely to catch a cold, unlike the opposite.


Getting enough rest can strengthen our natural immunity. Also, we tend to sleep more when sick to allow our immune system to fight the illness better.


Adults should aim to get 7-8 hours of sleep each night. While teens need 8-10 and younger children and infants up to 14 hours.


If you have an unstable sleep cycle, try limiting screen time for an hour before bed. The light from our TV or phone may disrupt our body's natural wake-sleep cycle.


Other healthy sleeping tips include sleeping in a dark room, or going to bed at the same time every night. Moderate exercising can also help.


2. Eat more whole plant foods:

Whole plant foods like nuts, seeds, and legumes are rich in nutrients and antioxidants. They may give us an upper hand against harmful pathogens. They are also known as immunity-boosting foods.


The antioxidants in these foods help decrease inflammation by combatting free radicals. These radicals cause inflammation when they build up in our body.


Chronic inflammation links to many physical illnesses. Including heart disease and certain cancers.


Moreover, the fiber in plants feeds our gut microbiome. The strong gut microbiome can enhance our immunity. They help keep harmful pathogens from entering into our body via digestive tract.


3. Manage your stress levels:

Relieving anxiety and stress is key to immune health. Long term stress promotes inflammation, as well as imbalances in immune cell function.


Yet, prolonged psychological stress can suppress the immune response in teens and children.


There are certain activities that help in stress management. It include meditation, exercise, journaling, yoga, and other mindfulness practices.


4. Consume enough fluid:

Staying hydrated benefits our health. Whereas, dehydration can cause headaches, hinder physical performance, focus, mood, digestion, as well as heart and kidney function. These complications can further increase our susceptibility to illness.


To prevent dehydration, we should drink at least 2 litres of water daily. Water is the best source because it's free of calories, additives, and sugar.


NOTE: Older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Those adults should keep up with the daily fluid requirements, even if they do not feel thirsty.


5. Engage in moderate exercise:

Prolonged intense workout can suppress the immune system. But, moderate exercise can give it a boost. A lot of prominent studies state that even a single session of moderate exercise can boost vaccines' effectiveness in people.


There's more to it! Daily moderate exercise can reduce inflammation and help the immune cells regenerate regularly.


Some moderate workouts include brisk walking, cycling, jogging, swimming, and light hiking. A person should aim at least 150 minutes of moderate exercise per week.


CONCLUSION


There is no harm in making a healthy lifestyle and dietary changes to strengthen our immunity.


We can Start with a few simple activities. Such as:

-lower sugar intake

-staying hydrated

-working out regularly

-getting adequate sleep,

and managing our stress level.


Remember, none of these prevents coronavirus. BUT, they may yet reinforce our body's defenses against harmful pathogens.

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