How do i boost my immune system? That is a question rising in times of the corona crisis.
10 Useful Tips to Boost Your Immune System
It is critical that you boost your immune system’s defenses so that they can efficiently combat external pathogens such as bacteria and viruses, preventing infections. We may do this by providing health-promoting and important substances, as well as enough sleep, adequate exercise, plenty of fresh air, and a healthy lifestyle.
1. Consume a nutritious and well-balanced diet.
A well-balanced diet rich in vitamins, minerals, and trace elements is required for our defenses to work properly. Vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, secondary plant compounds, omega-3 fatty acids, and fiber from whole grain products, are essential.
Locally grown organic foods are thought to have a particularly high health value. You can cultivate your own fruit, vegetables, herbs, and berries if you have a garden or a balcony. Green smoothies, for example, are an excellent source of vitamins, secondary plant compounds, minerals, and other essential nutrients. Furthermore, they are easily digested, easy to make, and light.
For instance, the following foods are beneficial to the immune system:
- Fruits of the citrus family
- tomatoes with garlic
- dark grapes,
- and blue and scarlet berries are only a few of the ingredients. chilly water with a high fat content salmon, herring, and mackerel are examples of fish. Sage, ginger, lemon balm, thyme, turmeric, and oregano are examples of medicinal herbs.
2. Get plenty of water
A sufficient amount of fluids is also required for robust defenses and the proper operation of all body systems. Because their mucous membranes are dried out, those who drink too little are more prone to diseases. In addition, he is exhausted and depleted. As a result, everyone should consume 2 to 2.5 liters of water every day. Ideally, it should be in the form of water. Rose hip, chamomile, sage, and lemon balm teas are all good options. Green and herbal teas, on the other hand, can help the immune system.
3. Exercise on a regular basis
Regular exercise, particularly outside, strengthens blood vessels and the heart, as well as the immune system and reduces stress. Cycling, swimming, and running are some of the most effective endurance sports. Walking, yoga, Pilates, and gardening, on the other hand, can all aid to boost the immune system.
4. Exercising but not to the point of exhaustion
Nobody should, however, put their bodies under undue stress. Exercising the body too much has the opposite impact most of the time. Excessive stress raises the number of immune cells in the blood, but as the body relaxes, the number drops below the pre-stress level. That is to say, move on a regular basis – but in moderation!
5. Get out in the sunshine and fresh air.
Because we can only absorb a small amount of vitamin D from food, we need sunlight, because when the sun’s rays strike our skin, our bodies make vitamin D on their own. Taking vitamin D supplements in consultation with your family doctor can assist if you have a vitamin D deficit.
6. Remain stress-free
A high amount of stress weakens the immune system and makes you more vulnerable to infections. When pathogens are fatigued from stress and physical exertion, they have optimum circumstances for reproduction. As a result, regardless of the work or scenario, slow down, relax, and take more frequent breaks. Regular relaxation exercises like Thai Chi or Jacobsen’s progressive muscular relaxation can be beneficial.
7. Get enough sleep on a daily basis.
Sleep deprivation makes people more prone to colds, viruses, and other illnesses, as well as less productive. Insomnia, as well as difficulty falling and staying asleep, can significantly diminish the quantity of immune cells in the body. As a result, the immune system is weakened. To regenerate properly, the body requires roughly 7 to 8 hours of sleep. Warm milk with honey, lavender baths, and relaxation exercises before bed can all help you sleep better.
8. Don’t smoke and don’t drink alcohol.
Nicotine and alcohol are immune-suppressing chemicals that should be avoided at all costs. Anyone who smokes and consumes alcohol increases their chance of infection. As a result, declare war on tobacco!
9. Sing and laugh
Laughter weakens down cortisol, which is caused by increasing stress. Optimism and a positive attitude both have the same effect. Singing can also help to boost the body’s defenses by increasing the creation of antibodies. Singing can be a lot of fun, especially when done in a group.
10. Take alternating showers or sauna sessions on a regular basis.
The body’s thermoregulation is improved by using a sauna and alternate showers, making it less susceptible to illnesses.
How can I boost my immune system in the event of a corona pandemic?
Even during the corona epidemic, a decent and balanced diet, as well as a healthy lifestyle that includes singing, laughing, fresh air, adequate exercise and sleep, and optimism, boost the immune defense. The importance of getting enough natural vitamin C cannot be overstated. Sea buckthorn, rose hips, nettles, paprika, kale, broccoli, and white cabbage, for example, are high in vitamin C. If you wish to take dietary supplements as well, talk to your doctor about it. Furthermore, the greatest prophylactic against corona is to wear mouth and nose protection, maintain a minimum distance, maintain proper hand cleanliness, and remain calm.