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Do you know what to do to improve your immune system? On its own, your immune system does a good job of defending your body against all types of disease-causing microorganisms. Unfortunately, it’s not always effective or strong enough to fend off certain germ invaders, which results in you getting sick.
However, there are steps you can take to improve your immune system. From taking certain vitamins, investing in red light therapy for face, and eating a healthy diet, keep reading to learn what you can do to improve your immune system.
Get Plenty of Rest
Immunity and sleep are closely linked. Poor quality or inadequate sleep increases the likelihood of becoming sick. If you sleep less than six hours per night, it’s estimated that you are more likely to catch a cold than those who sleep six or more hours per night.
Making sure you get sufficient rest can help strengthen your body’s natural immunity. You may sleep more when you are sick, too, which will help your body better fight germs or bacteria.
Adults should try to get seven or more hours of sleep per night, while teens need eight to 10 hours, and younger kids and babies require as much as 14 hours of sleep a night.
If you find it difficult to fall asleep, try limiting your screen time to about an hour before you go to bed since the blue light from various devices can impact your circadian rhythm, which is your body’s natural sleep and wake cycle.
Increase Your Intake of Whole Plant Foods
Whole plant foods, such as legumes, seeds, nuts, vegetables, and fruits, are full of antioxidants and nutrients that can help you fight off harmful pathogens. The antioxidants found in these foods will reduce inflammation by helping to combat free radicals, which result in inflammation if they are allowed to build up in high levels in your body.
Chronic cases of inflammation have been directly linked to several health conditions, such as some cancers, Alzheimer’s, and heart disease. Also, the fiber in plant foods helps feed your gut microbiome, the community of healthy bacteria that live in your gut. A healthy gut microbiome will help improve your overall immunity, all while keeping dangerous pathogens from getting into your body through your digestive tract.
Also, vegetables and fruits are full of nutrients such as vitamin C, reducing how long the common cold lasts.
Eat More Healthy Fats
Healthy fats, such as those found in salmon and olive oil, will help to boost your body’s immune response to germs and pathogens by helping to reduce inflammation. While low levels of inflammation are a normal response to an injury or stress, chronic inflammation may suppress your body’s immune response.
Olive oil is considered extremely anti-inflammatory and has been linked to reduced cases of chronic diseases, such as type 2 diabetes and heart disease. Additionally, its anti-inflammatory properties can help your body fight off harmful viruses and bacteria.
Omega-3 fatty acids also help to fight inflammation, like those found in chia seeds and salmon.
Take a Probiotic Supplement or Eat Fermented Foods
Fermented foods are full of good bacteria called probiotics, which are found in your digestive tract. Some foods to add to your diet include natto, kefir, kimchi, sauerkraut, and yogurt. Ensuring your gut bacteria is healthy will improve the immunity cell’s ability to differentiate between healthy and normal cells.
With the tips and information here, you can improve your immune health and fight off invaders that may get into your body. Being informed and knowing how to ensure your body is healthy and can fight off germs is a must for anyone, regardless of age or current state of health. Take some time to use the tips and information here, which will help you achieve the desired results. Being informed is the best way to ensure that you stay healthy and strong immune system.