If the body’s immune system is not strong enough, people become weak even in minor illnesses. And also the onset of the disease is also strong. So, the million dollar question comes to your mind. How to improve your lifestyle for a better immune system?
There have been many studies around the world on how to increase the body’s resistance to disease. Doctors are mentioning that having a healthy diet and maintaining a balanced life is very important in this case.
The human body’s immune system depends on vitamins and micronutrients. Here we have discussed the foods and habits that might help you to boost your immune system.
Have a balanced diet
Consume food that contains vitamin B, C and D
Vitamins and minerals play an important role in boosting the immune system.
These vitamins mix with water. They do not accumulate in the body. They excreted in the urine as they absorb into the water. These two types of vitamins work to regulate the activity of nerves in the body. Milk and liver contain vitamin B. Lemons, mangoes, oranges, citrus fruits and guavas have vitamin C in any type of sour fruit.
Vitamin C works to heal cells that are being damaged by reactions inside the body. Its Natural sources are sour fruits, such as lemons, oranges, malts, mangoes, grapefruits, etc.
It is also available in tablet form in the market, which you can chew 1-2 times a day for flu symptoms. But, the effectiveness of vitamin C obtained from natural sources is higher.
The natural source of vitamin D is sunlight. Which exposes certain parts of the body (such as the face, hands or neck, etc.) from 10 a.m. to 4 p.m. Besides, rich foods such as egg yolks, fish oil, omega, beef liver, cheese also contain vitamin D.
Learn more about vitamins from WHO website.
Dairy foods are known as probiotics in the language of science. Foods such as yogurt, cheese, etc contain certain ingredients.
Several beneficial bacterias are active inside the lining of the human stomach. Dairy foods keep those alive in the stomach.
Regular exercise or physical activity
Regular exercise or any other type of physical activity enhances immunity. Exercise is essential to keep the body healthy and increase immunity. Especially in the current situation when we are all at home. Adults should exercise for at least 30 minutes daily and children for 1 hour every day.
All you can do from home is walking, cycling, yoga, weight shifting, climbing stairs, etc.
Physical activity helps to increase immunity in the body. Every part of the body works when a person is physically active.
The muscles of the body and the heart are much more functional. At the same time the blood circulation in the body increases.
As a result, oxygen will reach the farthest reaches of the body. Then energy production will start in the cells of the body.
Sleep well: Have proper rest
The National Sleep Foundation in the United States works on the sleep of human. They recommend that children between the ages of 8 and 9 need at least 9-11 hours of sleep a night. 10 to 18-year-olds need 8-10 hours of sleep. People between the ages of 18 and 64 need 8-9 hours of sleep a night.
A professor of psychology and neuroscience of the University of California named Matthew Walker. He wrote a book named ‘Why We Sleep’, and he says that sleep deprivation can lead to complications. So, Adequate rest is very important to increase our immunity.