If you’re feeling worried about catching something and want to take extra measures to prevent colds and infections, strengthening your immunity is important. A strong immune system is your first defense when a harmful germ or virus tries to invade your body.
The following are 7 ways you can increase your immune function and stay well!
1. Adopt A Rich Vitamin C Diet
Vitamin C is a well-known vitamin that strengthens the immune system by boosting the number of white blood cells in the body. These cells are known for keeping viruses at bay. You can start to work on this by making sure you regularly consume foods high in vitamin C. Citrus fruits, like oranges, grapefruits, lemons, as well as kiwi, papayas, red bell peppers, broccoli, and other dark leafy greens are all exceptional sources.
Here’s a FANTASTIC Vitamin C loaded juice recipe to help boost your immune system!
2. Consume Glutathione (GSH)
Glutathione (GSH) is an antioxidant naturally found in the body, produced by the liver. It’s comprised of these three amino acids: glycine, L-glutamate, and L-cysteine. Eating foods rich in amino acids or taking GSH supplements are known to give the immune system a good boost, as these antioxidants are protective molecules that can protect cells from free radical damage. Foods like eggs, avocados, fish, meat, beans, nuts, and grains pack a powerful amino acid punch. Try This Delicious Portobello Baked Eggs Brunch dish to boost your amino acids!
3. Increase Your B-Vitamins
B vitamins are necessary to keep your cells functioning optimally, which can boost your immunity. There are various types of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) B6 (biotin), B12, and folic acid. (source).You can get plenty of B vitamins in your diet with leafy green vegetables, eggs, dairy, beans, peas, fish, meat, and poultry. You may also consider a B-complex supplement from your local health food store, just be sure to check with your care provider before making any changes.
Want to increase your B vitamins? Try this loaded recipes for Fish Taco Bowls!
4. Get Plenty Of Antioxidants
Antioxidants are compounds in the body that protect cells from harmful free radicals that could cause sickness and/or disease. A diet high in antioxidants boosts the immune system, fighting oxidative stress. You’ll find plenty of foods high in antioxidants, including various kinds of berries, pecans, kale, beans, red cabbage, spinach, artichokes, dark chocolate, and beets.
Get plenty of antioxidants with this recipe: Super Healthy Berries & Pineapple Yogurt Parfait
5. Wash Hands Frequently to Avoid Infection
If you want to prevent infection including influenza, be sure you wash your hands frequently to remove germs. You’ll want to wash them thoroughly with soap, preferably under warm or hot water. How often should you wash them? Anytime you sneeze, get home from a public place, after using the restroom, before you eat, after visiting anyone who is ill, and when they’re dirty. An added measure of protection is to apply hand sanitizer.
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6. Get Plenty Of Sleep
If you’ve ever been sleep-deprived, then you know how it can negatively affect your day. Lack of sleep can affect you emotionally, physically, and decrease your immune system function. One night here or there may not be of great importance, but consistent lack of sleep can wear your immune system down. Therefore, do your best to get between 7 and 9 hours of sleep per night to keep yourself healthy.
Sleep is also great for burning fat! Why Sleep Is Your Secret Weapon for Fat Loss and Building Muscle!
7. Reduce Your Stress
Chronic stress can wreak havoc on an immune system, making it less ready to pounce on viruses when they try to attack you. Sure, we live in a busy world, but that doesn’t mean we have to let stress get the best of us. Take time to slow down and take some deep breaths throughout your day. Go within and get quiet or take a short walk outside as often as you can. Do your best to live your life in balance when it comes to work, rest, and play.
Ready to relax more? 15 Foods to Fight Stress & Anxiety Naturally!
Wrapping It Up
There’s plenty of talk about viruses going on these days, but there are things you can do to help prevent illness and disease. We don’t have full control over our environment, but the little things can make a big difference. Take these tips and apply them to your life regularly, so you can boost your immune system and enjoy a happier, healthier life!