Building immunity, staying healthy, and preventing illness are at the forefront of everyone’s mind right now. Whether we are trying to keep ourselves, kids, relatives, communities, or some combination safe many are looking for actions we can take now. While we don’t have control over every aspect of the environment and the way illnesses are spread, there are steps we can take to give our bodies and systems the best chance to preventing or beating something we may catch.
1. Regular exercise.
It can be difficult to find a direct causation between exercise and increased immunity in a given population. However, most medical professionals would agree that remaining active in strength building or cardiovascular activity for 30 minutes most days of the week will provide your body with the best chance it may have to fight off infection or diseases. The extra oxygen provided with consistent activity and assistance in blood flow provides a great chance for your immunity to be boosted.
2. Eating right.
There is no magic formula of foods that will help your immunity, but eating a diet that is rich in fiber, whole grains, and plenty of fruits and vegetables will give a wide array of vitamins, minerals, and nutrients to your body. The balance of a number of vitamins and minerals can lend a hand in increased immunity. If you are unable to eat a wide variety of foods, you may consider a daily multivitamin to help provide support in the gaps in your diet. Also remember that eating right means making sure your body is getting enough, even when trying to accomplish weight goals. An article posted on shape.com sites that “dropping more than 2 pounds per week is hard on the T cells that detect diseased or foreign cells.”
3. Eliminating stress.
This may be more difficult at some points or others, especially when large events are taking place we may not have as much control over. Stress varies greatly from person to person as does the way they measure the impact of the stress on their lives. Similarly, how an individual relieves that stress may differ. Take time to recognize what points bring you more stress and have a few ideas for how to reduce or eliminate that stress ready to go. Some may prefer a bath or long shower, others may look for a quiet walk or long workout, still others may turn to music or meditation to help reduce the stress in their lives. By reducing stress, you will be able to focus energy elsewhere and recognize any issues your body is having.
4. Consistent sleep.
Sleep is one of the vital ways your body recharges, both physically and mentally. Not only do your bones, muscles, and systems need the opportunity to rest and repair after a long day, but your mind needs the time to reorganize and process through the day. Getting several hours of sleep is not enough though. You need to attempt to go to sleep and wake up at similar times each day and target the same number of hours most nights. By providing your body with that time, you are boosting several immunity factors.
5. Limit smoking and drinking.
We encourage all of our patients to halt smoking for a number of health related reasons. Additionally, we encourage healthy and responsible drinking if alcohol consumption is part of your lifestyle. By halting smoking and limiting drinking, you will be able to provide your body with a stronger platform for fighting off illnesses.
6. Limit exposure.
Granted, by limiting your exposure to harmful germs you are not necessarily boosting your immunity, but you are boosting your chances at staying healthy. Washing your hands is one of the top ways to prevent illness, especially during and after errands, using common items like doorknobs and electronics, and before preparing food. In regards to cooking food, there are a number of harmful bacteria and germs that can invade your system and wreak havoc. Checking the temperature of meat, storing food properly, and washing fruits and vegetables will help as well.
7. Use your brain.
There are a number of ways your brain and its ability to function is linked to boosting immunity. Several studies show talking with friends or laughter build immunity. Additionally, one studied sited on shape.com shows a “connection between the immune system and the part of the brain that handles planning, memory, initiative, judgment, and abstract thinking.” Playing games, reading, working on projects, and finding ways to connect with others can all provide the boost you need.
We want to see all of our patients and community healthy and well. If these tips to boost your immunity fail or you have an injury that needs attention, please contact us or come see us for your medical needs. Our clinics are open seven days a week from 8 am to 8 pm.