I am writing to share additional Healthy Habits to Optimize your Immunity as we continue to fight this pandemic.
It’s hard to believe that it’s been nearly a year since we began fighting this coronavirus pandemic. The majority of us can say that we have tried our best to stay as healthy as possible by social distancing, wearing a mask, and practicing proper hygiene.
The healthy habits that I am going to share are just simple ways that we can support and boost our immune system. These recommendations alone will not stop you from getting sick.
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Here are 6 healthy habits that can optimize your immunity
Get enough sleep
Getting enough sleep is one of the most important and overlooked healthy habits that can optimize your immunity. When your body does not get an adequate amount of sleep daily, your immune system goes under attack. Your immune system responds and operates in a stressful state when you lack sleep.
When you are sleeping your immune system works hard to create t-cells which are created and used to fight viruses. Also, when you are sleeping your body creates cytokines which is a protein that helps your immune system fight infections.
Adults should get at least 7-9 hours of sleep daily. Teens on average should get about 8-10 hours, and even younger children may need up to 12 hours. Getting enough sleep is the first healthy habit you need to create in order to better optimize your immunity.
Daily Exercise
Daily exercise is not only important for your cardiovascular health but is also necessary to boost and optimize your immune system. Did you know that regular moderate exercise helps your body fight upper respiratory viruses like the cold and flu?
Daily exercise is also beneficial in reducing inflammation. And exercise can support slowing the aging of your immune system.
Simple ways you can incorporate daily exercise includes:
- walking
- jogging
- biking
On average you should aim to at least set aside 30 minutes daily for exercise in order to boost your immunity.
Manage stress levels
So we know that stress releases adrenaline and cortisol. The result of this reaction is to boost energy, blood sugar and directs the body to take action.
RELATED: How You Can Reduce Stress
However, when your cortisol is too high, it negatively impacts your immune system’s ability to respond. It is important to understand that low-level stress is normal. Whereas, long-term stress will suppress your immune system and your body’s ability to fight off viruses.
There is no magic trick to get rid of stress completely. The goal is to learn how to effectively manage stress levels.
Simple activities that can help manage and reduce your stress levels:
- meditation
- yoga
- daily exercise
Drink water
Drinking water has more benefits than just hydrating your body. The importance of drinking water is also to flush toxins out of your system.
Toxins build up in your body and will damage your immune system. An average adult should drink at least 8 oz of water daily.
I personally aim to drink 1 gallon of water a day. And using my Hydro Jug makes this so easy. It holds 73 oz of water. I aim to drink 73 oz before noon and then another 73 oz from noon until I go to sleep.
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I know some people have a hard time drinking water but it is so important. There is no other drink that can replace water.
Eat right
Optimizing your immunity relies on your ability to eat right. In order to boost your immunity, make sure you are taking care of your gut by eating a healthy diet.
This includes consuming a fiber-rich diet and foods high in vitamin c which can improve your immune responses. Foods also rich in fiber, vitamin c, and k, such as blueberries are also essential.
Examples of fiber-rich sources include:
- whole grains
- veggies
- yogurts
Examples of vitamin c:
- oranges
- strawberries
- bell peppers
- broccoli
- kale
- tomatoes
Protein also helps build muscle which is important for supporting immunity and improve your body’s response to fighting off infections when they occur.
Examples of protein sources include:
- fatty fish
- lean chicken
- beans
- lentils
- nuts
- seeds
Soak up some vitamin d
Despite stay-at-home orders- you should be getting at least 10 minutes of sun exposure daily. Get outside and soak up some vitamin d from the sun. This is something you don’t have to leave your house to do.
Sun exposure increases your body’s vitamin d production. Then, as a result, vitamin d production strengthens your immune system. The vitamin d that your body gets from the sunlight will help support your white blood cells. This will reduce your risk of viral infections.
If you aren’t able to get outisde to enjoy some natural sunlight there are a few other sources that you can opt for to get some vitamin d.
Examples of vitamin d sources include:
- milk
- oily fish (salmon)
- eggs
- cheeses
- yogurt
Although these 6 healthy habits alone will not prevent you from getting sick. By making several lifestyle and dietary changes you can definitely optimize your immunity and support a healthy immune system that can fight off illness more effectively.