In the times we live in, our lives are filled with stress, processed foods and jobs that consume us. While this has become the norm for us, our immune systems are not designed for this type of lifestyle, with more people becoming ill as a result of their lifestyle. Jozi Iron is passionate about health and are sharing 5 things that you can do to boost your immune system.
How to Boost Your Immune System
Make this the year that your immune system is strong, not just your body. Your body will thank you for it. Visit our blog for more fitness tips and information.
1. Get Enough Sleep
Getting enough hours of sleep each night is essential for a strong immune system. Sleep and your immune system are closely connected, arguably sleep is most important for a strong immune system. When 164 adults had their sleep patterns studied, research found that people who slept less than 6 hours a night were more likely to get sick than those who slept for more than 6 hours. The average adult should aim to achieve at least 7 hours of sleep a night.
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2. Exercise Regularly
Moderate exercise is a great way to strengthen your immune system. Moderate exercise is known to promote the healthy turnover of immune cells, as well as reduce inflammation. Physical activity is also known to flush bacteria out of the airways and lungs, thus reducing the chance of catching a cold or the flu.
3. Find the Right Supplements
This has been encouraged particularly during the covid-19 pandemic, to ensure that everyone is getting the right amount of vitamins and minerals. Whilst there is no proven evidence that confirm that certain vitamins prevent or cure covid-19, studies show that supplements strengthen the body’s immune response. Supplements such as vitamin B, C and D, as well as zinc are popular.
4. Eat More Whole Plant Food
There was a reason your mother made you eat your fruits and vegetables as a child. Whole plants, such as nuts, seeds, fruit and vegetables are all proven to decrease your chances of falling ill. A variety of whole plant foods contain antioxidants, fiber, and vitamin C; these are known to lower your susceptibility to illness. Additionally, fruits and vegetables that are rich in Vitamin C may reduce the duration of the common cold.
5. Try to Minimise Stress
You may have found after a final exam week or stressful time at work, your throat becomes scratchy or your nose stuffy. Stress has been linked to leaving your immune system more open to infections. When a person is stressed, they reduce their immune system’s ability to fight off antigens. Long-term stress has been known to promote inflammation, as well as imbalances in immune cell function.