It starts with one lifestyle change.

3 Easy Ways to Boost the Immune System Naturally

Most of us understand the significance of keeping a healthy regimen that includes self-care activities to de-stress, eating a nutrient-dense diet, and exercising at least several times a week. Apart from having a clear skin, a healthy weight, and preventing long-term health issues such as diabetes and cancer, we also need to boost our immune system.


Our immune system can help keep viruses, bacteria, and toxins under control and prevents us from becoming ill. The immune systems plays a key role in removing infectious or unhealthy cells from our bodies, while also regulating our response to harmless activities.


In such a time when we are fighting the COVID-19 pandemic, it is relevant that we look at natural ways of improving our immunity since a majority of people are unable to visit the gym and have adopted unhealthy habits. Below are simple ways you can do this:


Exercise Regularly

Regular exercise minimizes the risk of: (1) infections from bacterial and viral infections and (2) the development of chronic diseases such as heart disease, obesity, and type 2 diabetes (all of which are risk factors for COVID-19). Exercise also increases the secretion of endorphins (feel-good hormones), which helps in stress management. Regular exercise can help in improving our immune responses, while also minimizing our stress levels.


Adults are recommended to get at least 150 minutes or moderate-intensity workouts such as cycling, jogging, or walking. If you are into high-intensity exercises such as running, it is recommended you exercise at least 75 minutes each week. You should also have 2 sessions of strength training each week.

If you cannot go to the gym, go outside and workout. This will boost your Vitamin D levels, reduce inflammation, lower your blood pressure, improve your mood, and support your immune system.


Exercise regularly to minimize the risk factors of COVID-19. The risk factors for COVID-19 severe illness are chronic diseases such as: heart disease, obesity and type 2 diabetes.

Get Quality Sleep

Our bodies regenerate and heal when we sleep, thus having adequate and quality sleep is essential to our immunity.


While we are sleeping, our bodies produce and distribute immune cells, such as cytokines (responsible for regulating inflammation) and T cells (which regulate immune responses). When you get inadequate sleep, your body may not produce enough immune cells, and your body may fail to protect itself against invaders, making you susceptible to diseases.


To get quality sleep, adults are recommended to have 7-8 hours of sleep. You can also get better sleep by turning off electronics 2-3 hours before bed and avoiding stressful and stimulating content or conversations before sleeping.


Moderate Your Alcohol Intake

Excessive or frequent alcohol use is associated with several negative health effects as well as a weaker immune system. Alcohol is a diuretic, and it causes our bodies to remove fluids from our systems through the renal system (includes bladder, kidneys, and ureters) - which leads to the loss of essential minerals and nutrients from our bodies.


According to an article published in Alcohol Research, drinking too much alcohol weakens a person’s ability to fight infection and slows down recovery time. Consequently, people who consume alcohol face a higher risk of getting certain cancers, acute respiratory distress syndrome, pneumonia, and alcoholic liver disease.


So if you are ready to take control over your health and build your immunity to reduce COVID risk, start by considering healthier choices such as the ones mentioned in this article.

About Me

Hi I am Dr. MIG, the family nurse practitioner, certified lifestyle medicine professional, fitness enthusiast, herbal counselor and wellness motivator and I am happy you landed here !

 

Check out the rest of Rooted Vigor's content as I encourage a whole mind, body, and soul approach to disease prevention and lifestyle modification.

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