Healthy living tips to support your immune system
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share her top tips for supporting your immune system.
Making sure you keep your immune system functioning at its best is essential for maintaining good physical health and well-being. With a few simple tips, you can develop healthy living habits that will help to support your immunity. Whether it's increasing the amount of vitamin C in your diet or getting regular exercise, these methods allow your body to stay strong against any illnesses or viruses that might come it's way. Continue reading to discover some practical steps you can take today toward strengthening your immune system.
Eat a balanced, plant-based diet
Eating a balanced diet that includes a variety of fresh fruits and vegetables, whole grains, and plant proteins such as legumes and nuts is essential in order to fuel our bodies with the nutrition they need. Fruits and vegetables provide the body with important vitamins and minerals such as calcium, magnesium, and Vitamin C. Some great examples of foods that are high in Vitamin C include oranges, strawberries, bell peppers, and broccoli. Eating more plant-based proteins is also beneficial as they contain important amino acids which help support our immune system.
Whole grains are an excellent source of fiber which helps regulate digestion, reduce cholesterol levels, and improve overall health. Legumes such as lentils, peas, and chickpeas are packed with nutrients like folate, iron, and zinc that can help support energy levels. Nuts are rich in healthy fats that aid in brain function as well as provide essential fatty acids. Eating a well-balanced diet can also help reduce inflammation throughout the body which is beneficial for our immune system. By eating a nutrient-dense diet full of fresh produce we are able to ensure our bodies get all the essential vitamins and minerals it needs to stay strong.
Get enough sleep
Getting a good night’s sleep is key to keeping your immune system strong. It is recommended that adults get seven or more hours of restorative sleep each night, as this can help your body recharge and protect itself from illness. Sleep helps with the production of antibodies and infection-fighting proteins which are essential for immunity. Inadequate sleep can reduce the effectiveness of these antibodies, making it harder for your immune system to fight off disease. Aside from this, regular quality sleep is also linked to improved mood, higher energy levels, better brain functioning, and improved memory recall.
Additionally, healthy sleep habits can help lower stress levels, which in turn can positively impact your immune system. High-stress hormones are known to suppress the activity of certain cells responsible for fighting illnesses such as colds or the flu. Getting enough rest will help ensure these cells stay active and alert so that you remain healthy even in times of increased stress. Creating a relaxing nighttime routine such as reading or taking a warm bath before bed can be helpful in promoting good sleep hygiene and improving overall health.
Stay hydrated
Staying hydrated is incredibly important for overall health and well-being. When your body is dehydrated, not only does it cause you to feel fatigued and sluggish, but it also weakens the immune system. Losing just 1-2% of body water can lead to a decrease in cognitive function and physical performance, so consuming adequate amounts of fluids is key for staying healthy. Not all fluids are equal though; plain water or unsweetened beverages such as herbal teas are the ideal way to hydrate. Herbal teas have the added benefit of antioxidants from the herbs which help protect your cells from free radicals that can damage them and impair their ability to work properly. Additionally, soups and stews can help contribute to a person’s daily fluid intake since they are made up of mostly liquid components. Eating fruits and vegetables with high water content such as cucumbers, grapefruit, spinach, tomatoes, and watermelons can also help increase a person’s hydration levels while providing other essential vitamins and minerals at the same time. Lastly, it's important to take into account any extra fluids lost when exercising or through sweat on hot days as this will need to be replaced in order to maintain optimal hydration status.
Exercising regularly
This is a key component of leading a healthy lifestyle and strengthening your immune system. Regular physical activity should be done every day for at least 30 minutes to maximize its health benefits. This exercise can range from something as simple as going for a walk around the block to more intensive activities such as online yoga classes or HIIT workouts. Exercise helps flush bacteria out of the lungs and airways, which decreases the risk of infection. Additionally, it boosts circulation and increases oxygen delivery throughout the body, helping cells receive essential nutrients more efficiently. Working out has also been proven to reduce stress levels, improve sleep quality, and boost overall mental health. Not only does this provide resilience against illnesses by increasing immunity, but it also prevents chronic diseases like heart disease and diabetes in the long run. Regular exercise can be tailored to fit your individual needs and preferences; it can even be fun! Activities such as swimming, dancing, or cycling with friends or family are all great ways to stay active while having a good time.
Keep away from germs
In order to keep away from germs, it is important to practice good hygiene. The CDC recommends washing your hands regularly with soap and warm water for at least 20 seconds, preferably after every time you touch an object or surface that others may have touched. It is also important to avoid touching your face as much as possible, especially if you have not recently washed your hands. When out in public, make sure to keep a safe distance from people who are coughing or sneezing, as these droplets can contain germs that can cause infection. Additionally, avoid sharing items such as utensils or drinks with other people - even those close to you - as this can increase the risk of infection.
Moreover, disinfect frequently touched surfaces in your home and workplace on a regular basis to help reduce the spread of germs. Disinfecting products should be used in accordance with the product label instructions and be wiped down thoroughly until dry. Be sure to wear gloves while cleaning and also wash them after use. If someone in your household falls ill with a contagious illness, it is important to follow the recommended guidelines from public health authorities so everyone can stay safe and healthy. Taking all of these steps together can help ensure that germs are kept away and reduce your risk of infection!
be mindful of sugar intake
Refined sugars and processed foods contain empty calories that can cause inflammation in the body and lead to chronic illnesses like hypertension and diabetes later on. Therefore, it is important to limit sugary snacks and processed foods in favor of fresh fruits, vegetables, and whole grains. Eating in moderation is key, as overeating can cause weight gain, which has been linked to decreased immunity. Additionally, consuming too much sugar can lead to an energy crash afterward, which can make it harder to stay active and maintain a routine. Staying away from sugary snacks and junk food can help strengthen your immune system and make it easier for you to stay healthy in the long run.
limit Alcohol
Alcohol is a depressant and can suppress the immune system, making it more difficult for your body to fight off infection. Therefore, it’s important to limit alcohol in order to maintain a healthy immune system. The NHS recommends that adults should drink no more than 14 units of alcohol per week spread over three or more days. Aim to drink in moderation and give your body a break from alcohol several days per week. Doing this will help you maintain a healthy immune system, so you can stay feeling your best!
Reduce stress
Stress is a normal part of life, but it can have a negative effect on your immune system if not managed properly. When faced with stress, our bodies produce hormones like adrenaline and cortisol which can suppress the immune response. To reduce stress levels and support immunity, practice mindful activities that promote relaxation such as yoga or meditation. Additionally, taking some time to do something that you enjoy such as painting, playing music, or listening to a podcast can help reduce tension and fatigue. If you find yourself feeling overwhelmed, talk to a friend or a mental health professional for additional support. Taking proactive measures like these can help reduce stress and lead to improved immunity.
These simple steps can help you maintain a healthy lifestyle and support your immune system against illness. Eating a balanced diet and staying hydrated, getting enough sleep, exercising regularly, and keeping away from germs are all key components of a healthy routine. Taking proactive measures like these will make it easier for you to guard yourself against infection and stay feeling your best!
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.