Are you and your family often falling prey to illness? Here are some simple ways to strengthen your immune system. Follow these rules of thumb always to stay healthy and fit.
The family next door is always healthy but you and your children keep falling ill. Coughs, colds, the flu, etc. are regular visitors to your household. You wish there was some way to stop falling sick often. Fortunately, many illnesses can be avoided simply by strengthening your immune system. This may be done in a variety of ways.
Eat healthy
This is a basic requirement for both adults and children. When you have a cold, having chicken soup helps your body fight the cold faster. Similarly, eating healthy and adequate amounts of the right foods can prevent your body from succumbing to infection. Immunity-boosting foods are those high in vitamins like A, B, C, and E.
These vitamins are available in vegetables and fruits in large quantities. For example, carrots are rich in vitamin A while citrus fruits like oranges are a rich source of vitamin C. Dietary recommendations specify that an individual must consume five servings of fruits and vegetables per day. If you and your children do not enjoy eating fruits, consider using fruit juices to make up the requirements. Blend a variety of fruits with some milk to make a delicious fruit smoothie. If you are purchasing juices, ensure they are 100 percent natural.
Get moving
Exercise has been proven to benefit a person's immune system. It is even more beneficial if it takes place in the fresh air. The morning sunlight helps the body to absorb vitamin D, which is essential for strong bones. Being outside is a change of scenery from being cooped up at home. It relaxes you and improves your overall mood.
Exercising raises your energy levels. When you exercise, you use all the muscles in your body. This, in turn, improves blood circulation and thereby increases the flow of nutrients to the different parts of your body. The increased blood flow is related to the proper functioning of the immune system.
Sleep well
Many people often underestimate the importance of giving their body adequate rest. When you sleep, your body rejuvenates itself by replenishing lost materials and repairing the body's wear and tear. Inadequate sleep affects the white blood cell activity in your body. White blood cells are directly responsible for producing antibodies, which fight against various infections.
There is no one standard sleep requirement for everyone. Children need more sleep than adults. For example, toddlers require around 13 hours of sleep per day. Among adults too, sleep requirements vary. Generally, adults need between six to eight hours of sleep in order to feel well rested the next day.
Quality of sleep also plays an important role in boosting your immunity. Ideally, you should have uninterrupted sleep at night. Otherwise, you will wake up feeling tired and drowsy throughout the day. Occasionally, you can make up for minor sleep deprivation by having a small nap during the day. A 15- or 20-minute nap is more than enough to make you feel more alert. Anything more than 30 minutes will again leave you groggy.
Beat stress
When your body is under stress, a hormone called cortisol is released. This stress hormone suppresses production of antibodies by the immune system. Scientists have also demonstrated the relationship between stress and increased susceptibility to colds, gastric ailments, etc. In children, stress can also trigger respiratory illnesses like asthma and bronchitis.
Minimising stress is good for both your mental and physical health. While you may not be able to do much about your stress levels at the workplace, you can make changes in your own home. Aim to provide a calm and caring environment for your spouse and children. It goes a long way towards keeping them healthy.
A healthy immune system is a prerequisite to fighting diseases. Strengthening your immunity can greatly reduce trips to the doctor.
How often does your family fall ill? What ways do you know of to improve your body's immunity? Do you get enough sleep each night? To share your tips, views, and experiences, click here., click here.
