There is nothing more frustrating than lying in bed with a sore throat and a bad cough while most people happily go through life. We all catch flu and colds; it means no one is immune from it. But if you follow the word of science and strengthen immunity, there can be much fewer sick days!
Tips To Boost Immune System
Here are some tips that can help to boost immunity naturally.
1. Stay Calm
One of the main enemies of strong immunity is stress. Here we are discussing the stress that does not allow you to cope with emotions. It causes a breakdown and a desire to wrap yourself in a blanket and not leave your shelter for months.
A 2003 report published in Trends in Immunology found strong evidence that stress can trigger immune disorders. A great way to cope with emotional stress and regain your zest for life is by practicing yoga. It stimulates the body’s defenses and gives the necessary relaxation.
2. Give Up Bad Habits
Since school, we all know that smoking, a sedentary lifestyle, and drinking alcoholic beverages do not benefit the body. But if everything is clear and unambiguous with the first two habits, then how alcohol in moderation becomes a friend for a person?
Many people believe this notion, which eventually leads to alcohol abuse. Drinking alcohol excessively compromises the body’s immune system and increases the risk of getting sick. However, a person can put an end to this problem by getting alcoholism treatment.
Several rehab centers are operating day and night in the US to restore a person’s well-being. Like the rest of the US, you can find quality addiction treatment facilities in Florida, which help you quit alcohol and maintain sobriety. Abandoning bad habits will eventually help to boost your immune system.
3. Enjoy Delicious Food
We all know about the saying that eating an apple will keep you healthier. But when it comes to strengthening immunity, apples alone will not be enough. The body needs a whole complex of useful substances – vitamins, antioxidants, probiotics, and minerals.
The World Health Organization recommends eating at least three servings of fresh fruits and berries a day. The more variety of fruits on the palate, the greater the margin of safety in the form of antioxidants the body will receive.
Another important component of the daily diet is products with probiotics. Studies published in the World Journal of Gastroenterology found that they have a beneficial effect on immunity, thereby helping to avoid sudden sick days.
4. Visit Sauna
Several studies show that visiting the sauna on a regular basis strengthens the immune system. And it’s no wonder! An increase in body temperature makes it difficult for bacteria and viruses to survive. Moreover, sweating helps to get rid of toxins and bounce back faster. Thus, you should visit saunas more often for better health.
5. Avoid Sedentary Lifestyle
You already know about the possible benefits of yoga. But there are other exercises too that can help support the body. A 2014 study published in the European Journal of Preventative Cardiology found that people who exercised intensely twice a week or more were 10% less likely to develop colds.
You see, Hollywood celebrities always stay in shape, and most of them rarely get sick; this is because they stay active. Besides, many of these celebrities who don’t drink alcohol advise others to do the same and stay fit. This is a powerful motivation to get a gym membership and quit alcohol finally.
6. Spend Time With Friends
People who have friends are more resistant to infectious diseases. Such data was presented by the publication Health Psychology. Carnegie Mellon University psychologist Sheldon Cohen, MD, says that lonely people have higher levels of stress, which has a negative effect on the immune system.
The exact number of friends that each person needs is unknown to science. But researchers recommend setting a goal to make at least one acquaintance per month – in the office, store, gym, or cafe.
7. Go To Bed Early
You will have at least one reason to go to bed early tonight. Researchers found that sleep-deprived people who received the flu shot had 50% weaker antibodies than well-rested people. And Harvard researchers found that blood levels of C-reactive protein, a marker of cardiovascular disease risk, can skyrocket if you go to bed just a few hours later than usual.
8. Go Outside More Often
Sunshine vitamin D is essential for human health. It helps strengthen bones, helps fight inflammation, and improves mood. According to recent data, it also shows high potential in the fight against viruses and bacteria.
MD, associate professor at Harvard Medical School Carlos Camargo, says that people with low levels of vitamin D in the body have a 36% higher risk of catching respiratory diseases. And if a person is already sick, a sufficient amount of the vitamin helps to recover faster.
Vitamin D stimulates the production of a special protein called cathelicidin, which fends off attacks from viruses and bacteria. You can get enough vitamin D by walking on a warm, fine day. And if the weather is not good, you can get it from food: milk, cheese, cottage cheese, eggs, fish, and nutritional supplements.
9. Drink Green Tea
This refined and invigorating drink contains a valuable substance called epigallocatechin gallate (EGCG). It is a powerful antioxidant that benefits the body in several ways, one of which is boosting immunity. According to recent research, green tea helps the immune system’s T-cells, which fight bacteria and viruses, perform their functions.
10. Smile More Often
An interesting experiment was conducted by a professor at the Loma Linda University Medical Center – Lee Burke. During his lectures, he showed students funny videos, after which he observed their external reactions and their state of health. So it turned out that laughter and positive emotions strengthen the immune system at the molecular level. This, in turn, helps us get sick less often.
We mentioned some of the most effective tips to boost your immune system naturally at home. Following these tips will keep you from falling sick more often!