After the rise of the Covid-19 virus, immunity has become a very important thing in everyone’s lives. It has become essential to keep ourselves healthy to protect ourselves from the virus. But with increasing work pressure, stress, and lifestyle changes, our immunity has fallen to drastic levels.
A study conducted in India in 2019 showed that only about 24% of people claim to have never fallen sick in the entire year, indicating good immunity. If you feel your immunity could use a boost, here are eight tips for you.
1. Sleep adequately
One of the biggest problems in our lives today is a lack of sleep. Sleep and immunity go hand in hand. A study has shown that people who tend to sleep for fewer than 6 hours a day are much more likely to catch a cold than the ones who get proper sleep of at least 6 hours. Getting adequate rest will help to strengthen your natural immunity system.
2. Consume whole plant foods
Eating whole plant foods like fruits, vegetables, nuts, or seeds will also help to boost your immunity. These items are rich in antioxidants which help your body to fight against pathogens and germs.
Antioxidants fight off harmful molecules called free radicals and prevent inflammation in your body. Chronic inflammation can lead to many diseases like heart problems and cancer. High-fiber foods improve your gut and fruits help to reduce the duration of a common cold.
3. Consume healthy fats
Healthy fats, such as those found in olive oil or salmon, can also improve your immunity. Omega-3 fatty acids are found in items like salmon and chia seeds.
These fatty acids also help to fight off inflammation and chronic diseases. Remember to reduce the amount of unhealthy fat in your diet by cutting down on burgers, fries, or other junk food.
4. Try CBD
CBD (Cannabidiol) has also shown the potential to increase immunity. It helps to reduce discomfort in joints and is loaded with vitamins and minerals.
CBD can come in the form of oil, CBD capsules, or balms. CBD is extracted from hemp plants but is completely non-intoxicating. This means that CBD doesn’t give you the “high” that we generally associate hemp products with.
5. Limit sugars
Added sugars and carbohydrates can cause obesity and hamper your natural immunity. Curbing the amount of sugar you consume can reduce inflammation and help in weight loss.
It can also prevent you from contracting diseases like diabetes type 2 and many other heart diseases. In order to have an immunity-boosting diet, it is necessary to consume very low amounts of sugary food items like pastries, cakes, or chocolates. Ideally, your sugar intake should be less than 5% of the daily calories.
You don’t necessarily have to engage in heavy exercises since they can suppress your immune system but exercising a little every day will be very beneficial. Even one single session of moderate exercises can boost your immunity greatly.
This will also help to regenerate your immune cells regularly, making your body fit. Examples of moderate exercise are brisk walking, bicycling, jogging, swimming, and light hiking.
7. Drink water
One of the most important things to keep yourself healthy is to drink a lot of water. While hydration will not always protect you from pathogens, being dehydrated will lead to a lot of diseases.
When your body experiences a lack of water, you’ll feel dizzy, have frequent headaches, and won’t be able to focus on your work. Water is the ideal way to hydrate yourself since it’s free of additives and sugars.
8. Manage stress levels
Your stress levels also play an important role in your immunity. Long-term stress promotes inflammation and hampers immune cell function. If you feel you’re constantly stressed out, you can talk to a therapist or counsellor.
Even medication can help but always consult a certified physician before taking any pills yourself. Trying our meditation and deep breathing exercises is also effective.
Over to you…
To boost your immunity and stay safe from the virus, these eight tips can be very useful. Having a balanced meal with all the necessary nutrients, cutting down unhealthy food items along with alcohol and tobacco, and exercising regularly will all help you to stay fit.
If you feel you need an expert’s opinion, speak to your general physician or a dietician to understand how to keep your body healthy.