Ways To Boost Your Body’s Natural Defences
Your body is continuously exposed to infection-causing bacteria even when you don’t notice it. Ensuring your immune system works well is essential to fight against harmful invaders that may make you ill. Read on to discover 7 ways to boost your body’s natural defences.
Get Enough Sleep
Did you know that your sleep and immunity are closely linked? Poor quality sleep has been shown to cause a higher vulnerability to illness. Getting enough sleep is important if you want to strengthen your immune system.
If you’re having trouble getting adequate sleep, you should consider these sleep tips:
- Establish a sleep schedule.
- Reduce your daytime naps.
- Manage your screen time.
- Limit having large meals before bed.
- Exercise regularly.
Eat More Whole Plant Foods
Whole plant foods are an excellent source of nutrients and antioxidants that can help you fight infection-causing bacteria and viruses. Foods like fruits, vegetables, and seeds can help you reduce the risk of inflammation, which is associated with many chronic conditions, such as diabetes, cardiovascular disease, and specific cancers. Including more whole plant foods can improve your immunity and lead to a healthier gut.
These are the types of foods you should include:
- Leafy green and cruciferous vegetables like broccoli and cauliflower.
- Whole grains such as brown rice and rolled oats.
- Seeds and nuts.
Consume Healthy Fats
Replacing the types of fats you consume with healthy fats can ensure you significantly reduce your vulnerability to cardiovascular disease and improve your heart health. Healthy fats may also help balance your blood pressure. Other benefits of healthy fats include:
- They can help your body absorb vitamins A, D and E and other essential minerals.
- Lowering cholesterol levels can help improve specific brain functions.
- Omega-3 fatty acids can fight inflammation.
- They support hormone production, function, and distribution.
- Fatty acids improve healthy skin.
Consider Supplements
Research suggests that using supplements may help strengthen your immunity against free radicals that can make you vulnerable to illness. For instance, probiotic supplements play a key role in maintaining a healthy gut. This can help your body differentiate between healthy cells and harmful pathogens.
These are recommended supplements that you should consider taking:
- Vitamin C.
- Vitamin D.
- Zinc.
- Garlic.
- Echinacea.
Reduce Added Sugars
Did you know that added sugars and refined carbohydrates can significantly impact your health? High intake of these can lead to weight gain, which increases the risk of various illnesses such as diabetes and cardiovascular disease. Additionally, excess sugar consumption can weaken your immune system, making you more susceptible to illnesses like the flu, even if you are vaccinated.
Reducing sugar consumption can aid weight loss and decrease the risk of inflammation. Moreover, it helps reduce the likelihood of chronic health complications that can weaken your immune system. If you have a sweet tooth, it’s important to find a way to replace added sugars with healthier alternatives like fruits to ensure you receive the adequate nutrients required by your body to fight against illnesses.
Engage in Moderate Exercise
While intense exercise can affect your immune system, moderate physical activity can boost it. Studies suggest that compromised immunity affects cell regeneration, which increases your energy and makes you feel better daily. Other benefits of engaging in moderate exercise include:
- Burning calories can help prevent excess weight gain.
- It stimulates brain chemicals to improve your mood.
- It helps your cardiovascular system work better.
- It promotes better sleep quality.
Manage Your Stress Levels
Stress can lead to a weakened immune system. There are changes that your body goes through which are associated with the risk of coronary and cardiovascular disease. It can also make it harder to recover when you fall ill.
Taking care of yourself and finding coping strategies can help you manage your stress levels and physical health. If you continue to feel overwhelmed, consider getting help. Additionally, ensure you find an effective way to identify and change the behaviours that might contribute to chronic stress levels.
A weakened immune system can pose various threats to your health and well-being. Maintaining your body’s natural defences can help you prevent damage to cells that you need for proper healing to give yourself an excellent chance at enjoying your life to the fullest. You can do this by including healthy habits such as eating a balanced diet, meeting recommended physical activity levels, and using your Affinity Health plan to consult with your doctor if you face health-related challenges.
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