With the Coronavirus pandemic (COVID-19), a lot of attention has been drawn to the immunity's topic. Indeed, it seems that people with a weaker immune system and elderly people are more exposed.
Therefore, having a strong immune system all year long is important in order to prevent viruses and other infections.
It becomes particularly essential to equip yourself in the fall, winter, and spring.
1
Protect Yourself
It’s very important to prevent any infections or viruses from coming your way before you even work on your immune system. This is why it’s important to stay warm in order to avoid catching a cold.
You can do this by wearing layers and removing them depending on the temperature increases or drop. You should also always carry a hand sanitizer in your bag and make sure that you do not touch your face especially your eyes or mouth.
Try to avoid people that seem sick such as though that sneeze, cough, have a runny nose, or those that just look like they’re in terrible condition.
Moreover, if you know that there is a particular tree that gives you a reaction, then it’s best to stay away from it during spring.
2
Cold Showers
One of the most effective ways to quickly boost your immune system is to take a cold shower.
In fact, it is one of the healthiest things you can do for your body in general. The sudden change in temperature triggers your body to improve the immune system in the blood.
Cold showers are especially effective against the common cold but it’s important to do them properly.
3
Vitamin D3 Rich Foods
Supplements do offer a lot of convenience, but there is nothing better than real whole foods that are packed with vitamin D3.
This vitamin is responsible for a lot of functions in the body and it is very effective for improving the immune system. You can find it in cod liver oil, egg whites, orange juice, lean cuts of red beef, salmon, sardines, greek yogurt, and mushrooms.
4
Vitamin C and Anti-oxidants
There is really no need to take a vitamin C supplement or vitamin A supplement because it’s so easy to get in natural foods.
Oranges and bell peppers are packed full of vitamin C which is a strong immune system booster. It does this by raising the body’s production of white blood cells and antibodies which fight infections. You can find vitamin C in bell peppers, orange juice, salads, and strawberries.
5
Eat a Balanced Diet
A balanced diet is often the answer to many of the health issues people have. Your body works as a whole, and if your digestive system or nervous system is not working properly, then your immune health will also be affected. This is why having a healthy diet can be very effective.
Eating a good amount of protein per day is a good start, it is recommended that you eat 0.5 to 1 gram per pound of bodyweight in protein. Eating veggies and fruits are also very important because they are packed with nutrients such as vitamin C and antioxidants.
Finally, your carbohydrate sources should be whole grains, beans, and legumes. A balanced diet is also going to help you bring your inflammation down which is very important for the immune system.
6
Exercise
Exercising can also be beneficial if your goal is to improve your immune system.
Stick to full-body workouts that involve a lot of compound exercises such as overhead press, squats, deadlifts, bench press, pull-ups, and other exercises. This will ensure that you burn a lot of calories and build muscle.
7
Optimize Your Sleep
Sleeping is so much more than just sleeping 8 hours per day. You should sleep a good amount of time, but the way you sleep is also very important.
First, the temperature of the room you sleep in should be slightly cooler. Warm or hot rooms will make it much harder to sleep which interrupt your deep sleep phase.
You should also cut out blue light which means no cell phones or laptops at least one hour before bed. Make sure that the room you sleep in is pitch black dark with no light coming in. Sleeping earlier and waking up earlier can also improve the quality of your sleep.
As you can see, your immune system is very important for your general health and well-being. Every day, we encounter a lot of viruses, bacteria, and infections that could be deadly but thanks to our immune system, we fight back most of them.
It is important that we take the necessary precautions such as being more sanitary and supplementing our body with vitamins and nutrients found in a whole balanced diet.