By zp7op | Contributor
The immune system – consisting of organs, tissues, cells, and proteins – serves as your body’s personal defense mechanism against bacteria and viruses, defending you against illnesses and infections. Given its crucial role in maintaining health, it’s essential to implement measures that boost your immune system.
Consider these healthy practices that can significantly enhance your immune system and overall well-being.
Maintain Good Hygiene
Practicing good hygiene and steering clear of close interactions with ill individuals are vital for a robust immune system. Actions such as washing your hands regularly with soap and water for a minimum of 20 seconds, covering your nose and mouth with a tissue or your elbow when you cough or sneeze, and sanitizing frequently touched objects and surfaces like doorknobs, light switches, counters, and remote controls can help eliminate germs and minimize their transmission.
Think About a Nutrient-Rich Supplement
Your body needs a variety of essential nutrients to build a healthy immune system. Consider incorporating a nutrient-rich supplement like Airborne, which has been reformulated to include seven key essential nutrients – vitamins A, C, D, and E; zinc; manganese; and selenium. Available in effervescent tablets and chewable gummies, with flavors ranging from Zesty Orange to Very Berry and Citrus, the enhanced formula with added vitamin D and higher zinc levels provides the most essential nutrients of any Airborne immune-supporting supplement.
Keep a Balanced Diet
A poor diet may compromise the immune system, as supported by research published in “Science Direct.” Providing your body with the necessary nutrients is crucial for the immune system to flourish. Incorporating a variety of fruits and vegetables, rich in antioxidants and vitamins, as well as whole grains, lean proteins, and healthy fats into your meals can significantly fortify your immune health. Additionally, remember to stay hydrated by drinking plenty of water and limit your consumption of processed foods, sugary snacks, and beverages high in added sugars which may impair your immune system and overall health.
Engage in Regular Physical Activity
Regular exercise not only builds muscle and enhances endurance but also improves circulation, allowing immune cells to travel more freely throughout the body. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week, such as brisk walking, cycling, swimming, or dancing. This physical activity also encourages the production of endorphins, helping to alleviate stress, and further benefiting your immune system, according to the Mayo Clinic. However, avoid overexertion, as excessive exercise can have detrimental effects by putting your body under stress.
Get Sufficient Sleep
Sleep is closely linked to immune health. In fact, insufficient or low-quality sleep can increase susceptibility to illness, as noted by research from the Sleep Foundation. While you sleep, your body repairs and rejuvenates itself, so aim for the recommended 7-9 hours of quality sleep each night. Establish a consistent sleep routine by going to bed and waking up at the same time daily, even on weekends, and create a calming pre-sleep routine to signal your body that it’s time to relax. This may involve reducing screen time an hour before bed, reading, or practicing relaxation techniques. Additionally, a comfortable, cool, and dark sleeping environment can enhance the quality of your sleep.
Manage Stress Levels
Both physical and mental stress can weaken the immune system, increasing the risk of infection—especially if it leads to sleep issues, reduced hydration, decreased physical activity, or unhealthy eating patterns. To effectively manage stress, practice relaxation techniques such as meditation, yoga, or deep breathing exercises, and prioritize self-care through activities you enjoy, like reading, listening to music, journaling, exercising, or spending time in nature.
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