5 Ways to Boost Your Body’s Natural Defenses
If you’re looking for ways to improve your immune system, we have everything that it takes to build a strong immunity naturally.
Even though strengthening your immunity is a lot easier said than done, various lifestyle and diet modifications can boost the body’s natural defenses. They can also assist you in fighting pathogens that cause disease and affect your organs. Here are 5 ways to boost the immune system naturally.
Sleep Enough
The immune system and sleep are tightly connected. In actual fact, sleep deficiency or lousy quality sleep can increase the risk of developing an illness. You may also rest more during illness to help your body better fight off the disease. Adults should strive to get at least 7 hours of rest each evening, while teenagers require 8-10 hours of sleep, as younger children and infants can get up to fourteen minutes. If you’re experiencing trouble sleeping, limit the time you spend on screens for at least an hour before bedtime since the blue light from your television, phone, or computer could interfere with your circadian rhythm or your body’s natural sleep-wake rhythm.
Consume More Whole Plant Food
Whole plant foods, such as fruits, vegetables, nuts, legumes, seeds are full of antioxidants and nutrients that can help you fight against pathogens that cause harm. The antioxidants found in these foods reduce inflammation by fighting unstable substances known as free radicals. These can trigger inflammation when they accumulate in your body’s tissues in excessive amounts. Chronic inflammation can be linked to many health issues, including Alzheimer’s disease, heart disease, and cancers.
Get Healthy Fats
Healthy fats, such as those found in olive oil can enhance your body’s immune response to pathogens by reducing inflammation. Although inflammation of a low level is expected in response to injury or stress, chronic inflammation can deplete the immune system. The extremely anti-inflammatory olive oil is associated with a lowered risk of suffering from chronic illnesses like Type 2 Diabetes and heart diseases. In addition, its anti-inflammatory properties can aid your body in fighting off harmful disease-causing viruses and bacteria.
Take Probiotic Supplements
Fermented foods are high in beneficial bacteria, known as probiotics, present in your digestive tract. These foods include sauerkraut, yogurt, kimchi, kefir, and natto. Research indicates that a healthy gut bacteria network will help your immune cells distinguish between normal cells and harmful invaders.
Limit Added Sugars
Sugars added to your diet can contribute significantly to weight gain and type 2 diabetes, and heart diseases, weakening the body’s immune. Reducing your sugar intake can reduce inflammation and increase your chance of developing these diseases.