5 Simple Ways to Boost Your Immunity

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Posted: July 21, 2020

Since Covid-19 is here with us to stay for the long run, here are ways you can boost your immunity to either prevent yourself from getting it or help you fight it in case you get infected with it.

Get Enough Sleep

Sleep is a vital part of human health as it acts as a system reboot of our bodies. When you are sleep deprived, your body releases stress hormones like cortisol which help you stay awake and alert. People who get 8 hours of full sleep have higher levels of antibodies that are used to fight off diseases. Additionally, a recent study found that people who got at least seven hours of sleep were less likely to get sick from the flu than those who slept for under 6 hours.

Manage stress

Stress, your immune and mental health are highly correlated. When undergoing chronic stress, anxiety or depression, your body produces stress hormones that greatly suppress your immune system. Research has shown that stressed individuals are more susceptible to developing colds. Experts also warn that stressed individuals are highly unlikely to pay attention to other aspects of their health such as eating healthy and getting enough rest which contributes to a weaker immunity.

Eat a well-balanced diet

Eating a balanced diet supplies your body with the nutrients it needs to support our daily activities and fight off diseases. Experts claim 80%of the body’s immune system is in the stomach, thus the body is able to fight off infections quite easily when our gut is healthy. Additionally, they recommend the Mediterranean diet which is rich in fruits, vegetables and healthy fat. This is because the diet is high in nutrients such as Vitamin C, zinc and antioxidants which help reduce inflammation and fight infections as well.

Exercise regularly

Staying active is very important in boosting your immune system. Your antibodies and white blood cells circulate more rapidly when you exercise, which may help the body detect diseases quicker. Exercising regularly, that is daily or a few times a week also lowers stress hormones which reduce your chance of getting sick. Research shows that exercising may be directly useful in fighting viruses. In a study conducted, it was found that people who exercised at least five days a week had almost cut the risk of getting a cold by half.

Stay hydrated

Since up to 60% of the human adult body is made up of water, it is no surprise that staying hydrated is important in staying healthy. Dehydration causes headaches and which hinder your physical performance, mood, digestion and some key body functions. All these conditions can increase your probability of getting ill. Experts generally recommend drinking enough fluid to make your urine pale yellow. Adults are also encouraged to drink regularly since the older you get, the more you lose the urge to drink water.

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