The immune system is your main defence against diseases and infection and usually does a great job. And because it protects your body, you have to take good care of it. If it functions well, the immune system is able to detect various agents; from viruses to parasitic worms - and most importantly it must distinguish them from the body’s own healthy tissue.
Unfortunately the immune system sometimes breaks because it’s not an impenetrable shield, and you probably already know that. Older people tend to have a weaker system because, over the years, it slowly crumbles. And that is a normal thing for every one of us.
But - here is the good news - we can all make this process slower and improve our immune systems. Many medicaments can improve it, but we won’t talk about them. We will be talking about a healthier lifestyle.
There are some symptoms that indicate that your immune system is running low:
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Catching a cold/flu easily
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Fatigue
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Repeated infections
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Constant cold hands
The causes of these symptoms could be many, but some of them are lack of sleep, not enough exercise, unhealthy food, and stress. Some of the ways to improve it and allow it to work properly to protect you from the viruses and diseases are:
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Food - eat healthy, stay healthy
The best way to boost your immune system is probably the simplest. Clean eating will help your body in so many ways. Your daily food consumptions should include spinach, garlic, broccoli, and some citrus fruits which you can find easily in the local store: lemons, oranges, grapefruits for vitamin C. Almonds are also a great source of vitamin C and vitamin E, which is essential for your immune system. The vitamins that are most important for your immune system are vitamin C, vitamin E, and vitamin B6 - found in animal protein like chicken, tuna fish, and salmon.
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Alcohol - less is more
It’s no secret that excessive drinking has several negative effects on your body and your immune system. Drinking causes you to be more susceptive to certain diseases and more vulnerable to infections. Reducing your daily alcohol consumption will have positive effects on your body as a whole. Drinking makes your immune system have a harder time fighting common disease like flu and infections.
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Exercise - keep moving
You don’t need to be a gym maniac to be healthy. Actually, 20 minutes of daily exercise is enough to keep your immune system and body healthy, and it does not necessarily require a gym. You could run, try yoga, do long walks, HIIT at home or any other sport that involves you sweating and moving. Another important thing: you should not overtrain: studies find that overtraining causes negative effects on your overall system. Find a balance and don’t burn yourself out.
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Get enough sleep - reduce stress levels
Studies find that your sleeping pattern has a direct impact on how strong your immune system is. Even a short-term sleep loss affects your stress levels and system. Make sure you get enough sleep - it translates to a healthier life and better protected immune system.
Recipe on this post: Lemon Ginger Turmeric Wellness Shot from Minimalist Baker