If you want to boost your immune system, you may wonder how to help your body fight off illnesses. While boosting your immunity is easier said than done, there are a few dietary and lifestyle changes that you can make to improve your body’s natural defenses. These changes can help you fight off harmful pathogens, or disease-causing germs.
Here are 8 natural ways to boost your immunity.
How much sleep do you need?
It’s crucial to get adequate sleep for your general health and well-being. Your body boosts your immune system, consolidates memories, and repairs tissues as you sleep. You’re more prone to get sick, get into accidents, and make bad decisions when you don’t get enough sleep.
The average adult needs 7-8 hours of sleep per night. Some individuals, though, can require more or less sleep. Start with 7-8 hours and observe how you feel if you’re unsure of how much sleep you require.
Avoid unhealthy fats and Eat more healthy fats
Healthy fats are an important part of a healthy diet. They provide your body with energy, help to absorb nutrients and support cell growth and repair. There are two main types of healthy fats: monounsaturated fats and polyunsaturated fats.
Monounsaturated fats: are found in foods such as avocados, olive oil, nuts, and seeds. They can help to lower cholesterol levels and reduce the risk of heart disease.
Polyunsaturated fats: are found in foods such as fatty fish, flaxseed oil, and walnuts. They can help to reduce inflammation and improve blood flow.
Eat more fermented foods or take a probiotic supplement
Fermented foods are foods that have been preserved using bacteria or yeast. This process creates beneficial probiotics, which are live microorganisms that can have health benefits for humans. Some popular fermented foods include yogurt, kefir, sauerkraut, kimchi, and tempeh.
There are many reasons why you might want to eat more fermented foods. Fermented foods can help to:
Improve gut health: Probiotics can help to balance the bacteria in your gut, which can improve digestion, boost your immune system, and protect against disease.
Boost your immune system: Probiotics can help to fight off infection and inflammation.
Improve your mood: Fermented foods can help to increase levels of serotonin, a neurotransmitter that plays a role in mood regulation.
Improve your skin health: Probiotics can help to improve the health of your skin by reducing inflammation and promoting the growth of healthy bacteria.
If you’re not sure where to start, here are a few tips for incorporating more fermented foods into your diet:
- Add yogurt to your breakfast.
- Make your own sauerkraut or kimchi.
- Add tempeh to stir-fries or salads.
- Enjoy a glass of kefir as a snack.
- Taking a probiotic supplement
If you don’t have time to incorporate fermented foods into your diet, you can also take a probiotic supplement. Probiotic supplements are available in a variety of forms, including capsules, powders, and liquids. When choosing a probiotic supplement, it’s important to look for one that contains a variety of different strains of bacteria. This will help to ensure that you’re getting the full range of benefits that probiotics have to offer. It’s also important to take probiotics on a regular basis to maintain their effectiveness. Most experts recommend taking probiotics daily for at least two weeks.
How much-added sugar should you eat?
People are unaware that there are numerous hidden sources of sugar in addition to white sugar that you may wind up consuming. One teaspoon of ketchup, for instance, has one teaspoon of sugar. FDA recommends limiting your daily calorie consumption of sugar to no more than 10% of your total calories.
However, the World Organization has reduced this percentage from 10 to 15 percent.
For an adult, who has a normal BMI, WHO recommends only 6 teaspoons of sugar, which is 25 grams to be exact.
Engage in moderate exercise
Moderate-intensity exercise is any activity that gets your heart rate up and makes you breathe harder than normal. It’s a great way to improve your overall health and well-being.
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity. Some examples of moderate-intensity exercises include Brisk walking, Biking, Swimming, Dancing, Water aerobics, Rowing, Indoor cycling, Tennis, and Badminton.
If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time. It’s also important to listen to your body and take breaks when you need them.
Making moderate-intensity exercise a part of your regular routine can have many benefits for your health and well-being. So get moving and enjoy the ride!
Stay hydrated to boost your immunity system
We all know that drinking enough water is crucial for our overall health and well-being. Whether you’re hitting the gym, working long hours, or just going about your daily routine, staying hydrated is key.
When we don’t drink enough water, we can experience symptoms like fatigue, headaches, and even difficulty concentrating. So it’s important to make sure we’re getting enough H2O throughout the day.
One easy way to stay hydrated is to always have a water bottle with you. Whether you prefer a reusable one or a disposable option, having it on hand will serve as a reminder to keep sipping throughout the day.
Another tip is to infuse your water with some flavor. Adding slices of lemon, cucumber, or even some fresh mint leaves can make drinking water more enjoyable and encourage you to drink more.
Remember that staying hydrated isn’t just about drinking when you feel thirsty. It’s about making it a habit and being proactive in keeping your body properly hydrated.
So let’s raise our glasses (or bottles) and toast to stay hydrated! Cheers!
Manage your stress levels to boost your immune system
One effective way to manage stress is through regular exercise. Whether it’s going for a run, hitting the gym, or even just taking a brisk walk, physical activity can help release endorphins and reduce tension.
Another great way to manage stress is by practicing relaxation techniques such as deep breathing exercises or meditation. Taking a few moments each day to focus on your breath and clear your mind can do wonders for your stress levels.
Don’t forget about self-care! Taking care of yourself physically and mentally is crucial when it comes to managing stress. Make sure you’re getting enough sleep, eating nutritious meals, and taking breaks when needed.
Lastly, don’t be afraid to reach out for support. Talking to a friend or loved one about what’s stressing you out can provide much-needed relief. If your stress becomes overwhelming or persistent, consider seeking professional help from a therapist or counselor.
HealthBae immuno gains: divine supplement to boost the immune system
Your immunity plays a key role in your overall well-being, influencing every body function and even mood. To boost your immunity, you can try HealthBae Immuno Gains – a natural supplement packed with the vitamins, antioxidants, and anti-inflammatory compounds your body needs to stay healthy and energized.
Immuno Gains is an organic health supplement with a mix of 95% patented curcumin and 5% piperine. Curcumin has various health benefits, including anti-inflammatory, anti-cancer, antioxidant, wound healing, and anti-microbial.
Curcumin, the main ingredient in HealthBae Immuno Gains, is known for its anti-inflammatory effects and has been shown to help with various health concerns.
The best part? Immuno Gains is a risk-free choice for those who want relief from gut inflammation and sugar or improve liver health.
So, give HealthBae Immuno Gains a try and embrace a healthier life.
How to Consume Immuno Gains:
Take one capsule twice a day.
Take it along with hot milk/fatty meals.
