How to Boost Your Immune System Effectively
The human immune system can be both weakened and strengthened by our lifestyle choices, whether the respective activities are deliberate or not. For example, a hardworking farmer is likely to have tougher immunity than the average person, but it’s more a byproduct of the hard work involved with farming than a deliberate attempt. At the same time, the same person might be weakening their immune system at a much faster pace by smoking, drinking, or chewing tobacco, which are also a part of their lifestyle and not a deliberate attempt to ruin their health.
As we can see from this simple example, knowledge, awareness, and deliberation are all important aspects of building and maintaining a strong immune system. In order to stay healthy and strong, an informed, deliberate and planned approach is essential. This is exactly why the following suggestions should prove to be helpful to anyone who is looking for a methodical approach towards boosting their immunity.
Follow a Practical and Methodical Exercise Routine
Most of our work lives involve sitting down for long periods at a stretch and throughout the workday. This can, over time, have several interconnected detrimental effects on the human body and mind. It should be noted that the resulting conditions such as overweightness, lethargy, muscle loss, depression, insomnia, etc., can directly and negatively impact our immune system’s capacity to function normally.
On top of that, the very action of being inactive and leading a sedentary lifestyle also depowers the immune system. For example, a recent study on the impact of exercise on human immunity against Covid-19 proved that people who lead a fitter, deliberately active lifestyle are at a much lower risk of developing complications from any form of the viral pandemic.
However, starting to exercise and continuing to do so for an extended period of time are two different things altogether. This is where the previously mentioned points of deliberation, practicality, and methodical approach come into play. So, before you even start an exercise routine of any kind, keep the following points in mind:
- It does not have to be traditional exercise at a traditional gym, but it can be so, if you like it.
- From martial art classes to powerwalking, anything goes if it taxes your body and has a method to it.
- Liking the form of exercise is more important than anything else because that is what ensures continuation.
- There is no need to overstress yourself as just 20 – 30 minutes of medium to intense exercise per day is sufficient to boost immunity.
Sleep for No Less than 6 – 8 Hours a Night, Every Night
There will always be a night every now and then when you will not be able to get enough sleep to recuperate your body and reinvigorate your immune system. However, such nights must be avoided as much as possible because none of your other efforts towards boosting the immune system will be of any significant use if you do not get enough sleep.
As it happens, if you exercise and lead an active life that isn’t properly supplemented by a good night’s sleep, it will actually weaken your immunity. As any fitness/medical expert will tell you, sleeping for at least 6 – 8 hours every night is absolutely critical, especially if you lead an active lifestyle. Drink this before sleeping to wake up refreshed and ready for another day of working hard and working out even harder.
Eat an Immuno-Booster Diet in Proportion to Your Lifestyle
It’s highly recommended to consult a professional dietician or nutritionist, so that they may guide you with a customized diet plan that can perfectly suit your nutritional needs in proportion to your lifestyle. Nevertheless, here’s a small list of foods, spices, herbs, and cooking ingredients which should be a part of immune-booster diets in general:
- Fruits of the citrus family, namely the likes of lemons, limes, oranges, grapefruits, etc.
- Garlic, ginger, peppers, and turmeric
- Eggs and chicken
- Kiwi and papaya
- Nuts (if you are not allergic), sunflower seeds, spinach, leafy greens, etc.
There are more aspects of boosting immunity that we can discuss, but these three are the most important factors out of them all. Eat, sleep, and exercise, but do so in a methodic, deliberate, and regular manner.