The immune system is your body’s highly complex, natural defense mechanism, and it protects you against outside invaders, including viruses, bacteria, fungi, and toxins. It’s easy to take this remarkable system for granted when everything is running smoothly — until you get sick.
The good news is that there are several healthy diet and lifestyle behaviors that can keep your immune system strong and reduce your risk of getting sick. Neglecting any of these healthy behaviors can compromise your immune system.
Here are five tips that will keep your immune system running optimally throughout the year.
Adequate Sleep
Adequate sleep is vital for immune health. Sleep deprivation can weaken your immune system and put you at higher risk for infection and disease. You should aim for a minimum of 7 hours of quality sleep each night. Make sure your bedroom is cool, dark, and quiet to get quality sleep.
Since light-emitting devices interfere with your natural sleep cycle, it’s best to cut off screen time 1 hour before bed.
Daily Exercise
Regular exercise has a multitude of health benefits. From boosting mood and metabolism to strengthening the immune system. Aim for 30 to 60 minutes of exercise each day. Be sure to choose activities that you enjoy doing. Enjoyment is a key factor in sticking with your exercise plan.
Try hiking, biking, swimming, or walking if you love the outdoors. If you prefer exercising indoors, you can build your own workout at home. Pick and choose your favorite songs to dance to if you love to dance. Or try a dance workout video online.
If you’re limited on time, try fitting in two shorter workouts during the day. For example, you could do 20 minutes of stretching and yoga in the morning and go for a 20-minute walk in the evening. The key is discovering what you love to do so that you will stick with it.
Choose Whole Foods Over Processed
Good nutrition is fundamental to a strong and balanced immune system throughout life. Choosing whole, nutrient-dense foods over processed foods ensures that you are getting a variety of nutrients in your diet.
And it keeps added sugars, sodium, and other unhealthy additives to a minimum. Whole foods include whole grains, fruits, vegetables, legumes, nuts, seeds, eggs, some dairy products, poultry, meat, and fish.
These foods should be eaten as close as possible to their state found in nature. Minimal processing may be necessary, like with nut butters or yogurt. When it comes to poultry, meat, and fish, use healthy cooking techniques — roasting, baking, stewing, and slow cooking.
Eat a Variety of Plant Foods
A diet rich in plant foods is essential for optimal health and keeps your immune system functioning at its best. Plant foods supply a potent source of nutrients through vitamins, minerals, fiber, antioxidants, and other bioactive chemicals. Additionally, they contain powerful phytonutrients that support health and immunity.
Often overlooked among the plant foods group are herbs and spices. Not only do they add flavor to your food, they provide a wide range of health benefits. Medicinal herbs and spices are derived from various plant parts: roots, stems, leaves, bark, buds, flowers, and seeds.
Various herbs and spices are known as immunity boosters. Examples include garlic, clove, cinnamon, ginger, black pepper, turmeric, and basil.
Preventative Wellness with Supplementation
There is no replacement for a healthy, balanced diet. But, it’s not always possible to get optimal amounts of certain immune-boosting nutrients through diet alone. Supplementation is a useful way to deliver nutrients that might be in short supply or absent in your diet.
If you’re looking for an immune supplement, be sure to choose one with high-quality ingredients targeted for immune support. Like Immunity & Wellness by Naked Nutrition.
This supplement contains a blend of vitamins A, C, and D3; highly bioavailable zinc and selenium; beta-glucans from brewer’s yeast and organic reishi mushroom extract; and immune-enhancing herbs, andrographis paniculata and ivy leaf extract.
Beta-glucans are one of the most effective compounds at stimulating the immune system. This soluble fiber can be found in yeast, fungi, mushrooms, and seaweed.
Bottom Line
Immune health is rooted in healthy lifestyle behaviors. Things like quality sleep, daily exercise, and eating a whole foods, plant-based diet can help you to stay well all year long. Various plant foods, including herbs and spices provide the body with powerful health benefits.
Although it’s ideal to obtain nutrients through whole foods, supplementation can help fill the gaps in your diet.
High-quality, immune boosting supplements can provide an additional layer of support for your body’s natural defense. Out of caution, be sure to check with a healthcare professional first before starting any new supplement.