If you’ve been paying attention to the news, you know that we’re getting closer to the end of this quarantine, which is a great thing! I personally can’t wait to resume some sense of a normal routine. I am, however, aware of the fact that we may have to proceed out into the world with more caution, especially when it comes to our immune system.
Now more than ever before, we need to exercise a little more concern and make sure that we’re doing everything we can on our part to make sure our immune systems are strong and able to stand up against any threat that could be presented to us. Now, if you’ve been here with my CGE Family for a while then you know this is nothing new to me. I was encouraging the boosting of the immune system long before this pesky virus came along. Therefore, continuing in the same spirit, I’d like to point out
8 simple tips you can begin or integrate into your existing routine to boost your immune system.
1. Exercise. Moderate exercise of only 30 minutes a day increases several factors in the immune system. Sitting at a desk all day increases the odds of catching common ailments. Even if you’re not able to go to the gym yet, get out and take a brisk walk every day.
2. Avoid being overweight. Excess body weight greatly increases the likelihood of developing diseases like cancer, heart disease, and diabetes. Studies have also shown that being overweight has a negative impact on the immune system.
3. Watch your diet. Excess sugar consumption has a negative effect on the immune system’s effectiveness when dealing with bacteria. This effect can be seen after the consumption of as little as 75 grams of sugar and continues for at least a few hours. On the other hand, foods that are high in antioxidants and other nutrients boost the immune system. The best way to get all of these nutrients is by eating fruits and vegetables. Fruit and vegetable consumption should be half of your plate.
4. Reduce stress. We’re all faced with a certain amount of stress in our lives, probably now more than before. A small amount of stress is actually good for our health. However, excessive, chronic stress has a very negative impact on immune system health.
5. Laugh. Laughing is great for you. It decreases the level of stress hormones in your body. It also increases a specific type of white blood cell. Even the anticipation of experiencing something humorous has a very positive effect on the immune system.
6. Avoid social isolation. This is different than physical isolation. A strong social network is a great boost to both your mental and physical health. Your immune system is especially affected. Those with strong social connections and many close friends have a higher level of immunity than those that feel socially isolated. I know we’ve been encouraged to socially distance ourselves and if you must still, take advantage of the virtual opportunities to connect with your friends and family.
7. Get enough sleep. Most adults require 7 to 9 hours of sleep to maintain good health. A lack of sleep can increase the likelihood of getting sick. Insomnia can increase inflammation in the body, which inhibits your immune system’s responsiveness.
8. Practice relaxation techniques. Since chronic stress decreases immune system function, learning relaxation techniques will help return your immune system to a healthy state. Experiments have shown that regular meditation has a positive impact on your immune system.
Boosting your immune system is one of the most important things you can do for your health. It has a significant impact on longevity. Incorporating some of these tips will enhance your overall well-being. You’re going to like the way you feel!