Natural ways to boost your immune system.There are no foods, supplements, or other lifestyles that can prevent us from getting COVID-19 other than “Social Distancing” or keeping a social distance. Although the methods below in this article may help in boosting your immune system. But don’t expect it to prevent COVID-19.
If friends Looking for a way to increase immunity Should know how to help the body to fight illness While raising immunity is easy said, but difficult to do. But changing your diet and lifestyle may help strengthen your immune system. And helps us fight off germs and more.
And from now on, are 9 ways to increase your immune system naturally. That will help us to strengthen the body.
1. Get enough sleep
Sleep and immunity are closely related. Lack of sleep or poor sleep quality can easily put us at risk of illness.
A study of 164 healthy adults who slept less than 6 hours found that they were more likely to catch a cold than those who slept more than 6 hours a day.
Adequate rest may strengthen the natural immune system. We may also need to get more sleep to help the immune system fight disease better.
- Adults should sleep for 7 hours or more.
- While adolescents should get 8-10 hours of sleep
- And young children or infants should sleep 14 hours a day.
If your friends are having trouble falling asleep, try to limit the time we spend in front of the screen during bedtime. Because of the blue light from the phone, TV, and computer It may interfere with our body clock or the sleep cycle.
Another option is to sleep in a completely dark room or wear a mask, go to bed at the same time every night, and exercise regularly.
2. Eat more whole plant foods.
Whole plant foods include ufabet vegetables, fruits, nuts, seeds, and legumes. Which is rich in nutrients and antioxidants that will help us resist disease pathogens better.
The antioxidants in these foods help reduce inflammation and fight free radicals. Which will create inflammation when it accumulates in the body in large numbers
While vegetable foods increase the microbiome in the gut. These microorganisms also boost immunity and protect against infection through the digestive tract.
In addition, fruits and vegetables are also high in vitamin C. This will reduce the duration of common cold symptoms.
3. Eat more healthy fats.
The good fats, found in olive oil, salmon, may help promote the immune system’s ability to fight infection by reducing inflammation.
Although low inflammation is highly dependent on stress and injury levels, chronic inflammation can weaken your immune system.
Olive oil, which has a high anti-inflammatory ability It has been linked to chronic conditions such as heart disease and type II diabetes. Plus, it helps fight harmful bacteria and viruses.
Omega fatty acids found in salmon and chia seeds. It can help fight inflammation as well.
4. Eat more fermented foods. Or take a probiotic supplement
Fermented foods are loaded with beneficial bacteria known as “probiotics” that live in our digestive systems.
Fermented foods include yogurt, kimchi, kefir, and natto nuts. But if you can’t find it, you have another option: buy a probiotic supplement.
Research suggests Gut bacteria make it easier for the immune system to detect intruders. In a study of 126 children for 3 months, drinking 70 ml of sour milk per day was 20% less likely to get infected
There is another study in which 152 volunteers are infected with the rhinovirus. In a 28-day trial, people who were given a probiotic supplement containing bifidobacterium animalis had a stronger immune response and found the virus. Less in the nasal mucus
Research has shown that the addition of sugar or refined carbohydrates. Contributes to making us overweight and obese Which will increase the chance of getting ailments
According to research watching 10,000 volunteers, it was found that obese people who received the flu vaccine. Will be twice as likely to return to influenza
Reducing sugar will help reduce inflammation and promote weight loss. It also reduces the risk of chronic illnesses such as type 2 diabetes and heart disease.
Obesity, diabetes, and heart disease can weaken the immune system. Reducing sugar is so important to boost your immune system.
We should limit sugar to 5% of total calories each day. This is equivalent to 2 tablespoons (25 grams) per 2,000 calories.
6. Exercise at a moderate intensity.
Although long intense exercise helps to promote immunity But moderate exercise can help too. Research shows that moderate intensity exercise can help vaccines work better in people with immune problems.
Additionally, regular exercise can help reduce inflammation and help the immune system to continually recover.