As we head towards the end of another long winter and thoughts of spring & summer are in our mind we shouldn’t forget that cold and flu season is still upon us. Not to mention that other thing that’s been floating around the past 3 years or so.
So many tend to let down their guard this time of year so it’s a good time to remind ourselves of the importance of maintaining our immune system in order to help our bodies ward off the various bugs or help fight them should we come in contact with them.
Most of us understand the significance of keeping a healthy regimen that includes self-care activities to de-stress, eating a nutrient-dense diet, and exercising at least several times a week.
Apart from having a clear skin, a healthy weight, and preventing long-term health issues such as diabetes and cancer, we also need to boost our immune system.
Our immune system can help keep viruses, bacteria, and toxins at bay, and prevents us from becoming ill.
Immune systems help in removing infectious or unhealthy cells from our bodies and also regulate our response towards harmless activities.
In such a time when we are fighting that pandemic you might have heard about, it is relevant that we look at natural ways of improving our immunity.
Below are simple ways you can do this:
Exercise Regularly
Regular exercise minimizes the risk of getting bacterial and viral infections as well as developing chronic diseases such as heart diseases, obesity, and type 2 diabetes.
Exercise also increases the secretion of endorphins (feel-good hormones), which helps in stress management.
Regular exercise is proven to improve our immune responses, while also minimizing our stress levels.
Adults are recommended to get at least 150 minutes or moderate-intensity workouts such as cycling, jogging, and walking. If you are into high-intensity exercises such as running or doing HIIT training, it is recommended you exercise at least 75 minutes each week.
You should also have at least 2 sessions of strength training each week especially if you’re over 50.
If getting to the gym is difficult, you can go outside and workout or join an online training program such as our online Living Fit After 50 training program.
This will boost your Vitamin D levels, reduce inflammation, lower your blood pressure, improve your mood, and support your immune system.
Get Quality Sleep
Our bodies regenerate and heal when we sleep, thus having adequate and quality sleep is essential to our immunity.
When we are asleep, our bodies produce and distribute immune cells, such as cytokines (responsible for regulating inflammation) and T cells (which regulate immune responses).
When you get inadequate sleep, your body may not produce enough immune cells, and your body may fail to protect itself against invaders, making you susceptible to diseases.
To get quality sleep, adults are recommended to have 7-8 hours of sleep. You can also get better sleep by turning off electronics 2-3 hours before bed and avoiding stressful and violent books/content or conversations before sleeping.
Moderate Your Alcohol Intake
Most people don’t want to hear this but it is a fact. Drinking a lot of alcohol is associated with several negative health effects as well as a weaker immune system.
Alcohol is a diuretic, and it causes our bodies to remove fluids from our systems through the renal system (includes bladder, kidneys, and ureters) - which leads to the loss of essential minerals and nutrients from our bodies.
According to an article published in Alcohol Research, drinking too much alcohol weakens a person’s ability to fight infection and slows down recovery time.
Consequently, people who consume alcohol face a higher risk of getting certain cancers, acute respiratory distress syndrome, pneumonia, and alcoholic liver disease.
As we head towards warmer weather and all the fun that it brings, it’s good to remember that having a high functioning immune system goes a long way towards helping our bodies to ward off disease.
Use the tools above to help give your body what it needs to be happy and healthy.
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