Do you have weak immunity and want to boost your immune health? Here are some food and daily habits which help how to help your body fight off illnesses.
Yes, it is true that poor nutrition can hamper your ability to fight off illness and infection, there are some dietary, nutrients, or supplements and lifestyle that can “boost” your immune system and help your body’s natural defenses and help you fight harmful Microorganism or disease-causing organisms.
Here are 5 tips to boost your immunity naturally.
1. Get Enough Sleep
Sleep and immunity are closely related to each other a good quality Sleep increases your immunity and insufficient sleep is linked to a higher susceptibility to sickness. in fact, those who take less than 6 hours of sleep each night were more likely to catch a cold than those who take 6-7 hours or more each night, good sleep allows your immune system to better fight the illness as per study Adults should sleep 7 or more hours every night, while teens need 8–10 hours and younger children and infants up to 14 hours for good sleep and body relaxation try to limit your screen time of smartphones, computer, and TV, as they emit blue light which may interrupt your circadian rhythm.
2. Eat More Whole Plant Foods
Whole plant foods are a god gift to increase your body immunity naturally whole foods plants included fruits, veggies, nuts, seeds, and leguminous plants, they contain nutrients and antioxidants that help you an upper hand against harmful microorganisms fruits and vegetables have nutrients like vitamin C, which reduce the duration of the common allergy and cold.
3. Eat More Healthy Fats
Olive oil, salmon, chia seeds, are part of the healthy fats which improve your body’s immune response by decreasing inflammation against harmful microorganisms, if you have low-level inflammation is a normal response to anxiety or injury, chronic inflammation can suppress your immune system
Olive oil is a vital role in highly anti-inflammatory, which helps to decrease the risk of chronic diseases like heart disease and diabetes type 2. Its anti-inflammatory properties help your body to fight against harmful disease-causing bacteria and viruses. Omega-3 fatty acids, in salmon and chia seed, are also a good source to fight against inflammation
4. Take A Probiotic Supplement Or Fermented Foods
Fermented foods are foods that enrich with beneficial bacteria called probiotics, which inhabit your digestive tract Fermented foods include yogurt, sauerkraut, kefir, and natto. kimchi, dosa, idli etc.
According to studies and research, yogurt bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms according to research in a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group
5. Limit Added Sugars
Research suggests that added sugars and refined carbs may contribute excessively to weight and size also increase your risk of getting sick.
Limitation of your sugar intake can help you to decrease inflammation and also support you to lose weight, decreasing your risk of chronic health conditions such diabetes type 2 and all heart disease
6. Engage In Moderate Exercise
According to Studies Moderated exercise such as walking, biking, swimming, running, playing indicate that even a single session can boost your immunity, and help you to make you active for a full day.