How to Strengthen the Body’s Natural Defenses?

Healthy Lifestyle

Last Updated on March 12, 2024 by admin

Boosting the immune system is easier said than done. Don’t lose hope. With certain lifestyle changes, it’s possible to strengthen the natural defenses of your body and fight the harmful pathogens. You will have to be choosy about your diet and lifestyle like you are choosy when you are searching for top Internet plans to consider.

Let’s look onto the changes pertinent for boosting and maintaining immunity:

1: Get Ample Sleep

Sleep and immunity are closely linked. If your sleep quality is poor, you are more susceptible to getting sick. Getting adequate rest strengthens your immunity naturally.

This is exactly why when you are sick, it’s recommended to rest or sleep to allow your immune system to get better at fighting illness.

In case you are having trouble sleeping, it’s a sign you must limit screen time at least an hour before bed as the blue light from phone, TV, and PC can disrupt the body’s natural sleep cycle.

2: Eat Whole Plant Foods

These include vegetables, seeds, nuts, fruits, legumes, which are rich in antioxidants and several other nutrients.

The role of antioxidants is to reduce inflammation by fighting free radicals. Chronic inflammation can use heart disease, cancers, and even Alzheimer’s. The fiber present in these foods keeps your gut healthy and improves immunity to fight against pathogens. Also, most fruits and vegetables contain Vitamin C, which reduces the duration of the common cold.

3: Cut Back on Fat

An excessive amount of fats from foods like butter, cheese, beef, and pork is unhealthy. It also makes you susceptible to infectious diseases. As you cut back on unhealthy fat, it contributes to strengthening the immune system.

Unhealthy oil in the diet impairs the white blood cells, high fat diet also impacts the gut microbiota, which is responsible for keeping the immune system strong. Limiting the consumption of fats won’t just benefit your immunity but lower the risks of heart disease as well.

4: Take More Omega-3 Fatty Acids

There are unhealthy and there are healthy fats. Omega-3 fatty acids like EPA and DHA are considered healthy fats. They enhance the function of the immunity cells, helping the body respond to infections. Omega 3-fatty acids are present in chia seed and fish.

5: Meditate to Manage Stress

5 minutes of meditation a day where you sit quietly and focus on your breath makes a huge difference in managing stress. Meditation lowers blood pressure, keeps the heart rate in check, and reduces anxiety at the same time. It might also help you sleep better.

6: Do Moderate Exercise

An inactive lifestyle is the worst enemy of your immune system. It can also result in several health risks. Moderate exercises increase the resilience of the body to fight off infection.

The human body functions better when it’s physically active. So, even if you can’t do intensive exercise, move for at least 10 minutes a day. However, 30 minutes of cardio and strength training is ideal.

7: Cut Back on Alcohol

Too much alcohol tends to weaken the immune system and makes us more susceptible to sickness. For men, more than two drinks a day and for women, more than one drink a day is considered unhealthy.

8: Don’t Forget To Wash Your Hands

Wash your hands for at least 20 seconds and send germs down the drain. When you don’t have access to water, use a hand sanitizer. To make sure it removes all germs, use a sanitizer containing at least 60% alcohol.

9: Have a Good Laugh

Laughing makes your immune system function better. Keep watching funny videos to giggle your blues away. It’s great therapy.

10: Find a Furry Friend

A dog is known as man’s best friend and there’s a reason for that. Furry pets keep you on your toes, which helps lower blood pressure and cholesterol. Dogs are also great for building the immune system of children and make them less susceptible to allergies.

11: Try the Supplementary Immunity Boosters

Apart from diet, you can also take supplementary immunity boosters. These include Vitamin D. Sunshine is not enough, if you’re low on vitamin D, take a daily supplement of 1,000 to 2,000 IUs.

You can slow take essential oils like tea tree and Eucalyptus. They have antiviral properties that protect the body against infections caused by viruses. You may add a few drops of essential oil in a warm bath or use the oil in a diffuser. A nutrient supplement like Balance of Nature may help you keep up on your nutrient intake and stay healthy.

It’s also recommended to cook food with herbs like ginger, garlic, rosemary, oregano, and turmeric. They have anti-inflammatory properties and antioxidants that enhance the immune system.

Bottom Line

The first line of defense for anybody is to follow good health guidelines, consume a balanced diet, and exercise regularly. This will keep your immune system strong and healthy naturally. Take charge of your health like Charter customer care takes care of customers’ need and you will never regret.

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Emma Thompson
Emma Thompson is a certified health coach and a fitness enthusiast. She is dedicated to helping people improve their overall health and well-being by adopting healthy habits and making positive lifestyle changes. With over 7 years of experience in the field, Emma has written extensively on a wide range of health topics, including nutrition, fitness, stress management, and holistic health. Her mission is to empower and inspire others to take charge of their health and transform their lives. In her free time, Emma enjoys hiking, practicing yoga, and experimenting with healthy recipes in the kitchen.