How Can I Boost My Immune System Fast?
Boosting your immune system is one of the best things you can do to improve your health and quality of life. That's because your immune system is the first line of defense to protect you from anything that could be harmful.
If you frequently get sick, it's a sign that something needs to change in your lifestyle. Here at Nature's Finest Nutrition, the leading nutrition store in Chattanooga TN, we believe that It's important to keep your immune system functioning at its best. Follow the tips below if you want to boost your immune system fast!
1. Eat Nutritious Foods and Stay Hydrated
Have a diet with foods that are high in vitamins, minerals, and other nutrients to help boost your immune system. Some of the best foods to eat are fruits, vegetables, nuts, beans, whole grains, lean protein, healthy fats, and yogurt.
Also include foods that are rich in antioxidants that can help fight free radicals, which are unstable atoms that can damage cells. Free radicals contribute to aging and conditions like heart disease and cancer. Some great antioxidant-rich foods include green tea, dark chocolate, blueberries, garlic, tomatoes, carrots, raspberries, kale, beets, red bell peppers, and broccoli.
Staying hydrated is also important, so aim for at least eight glasses of water daily. If you don't like the taste of water, try putting a lemon or orange slice in it. You can also drink tea and other low-calorie beverages to stay hydrated.
2. Get Adequate Sleep Each Night to Have More Energy
When you're tired and under-rested, it affects your immune system because your body doesn't have the energy to fight off disease. When you sleep, your body uses this time to recharge and heal any damage. So imagine if you are not sleeping enough! You are leaving your body vulnerable to attacks from germs and other infections.
It's recommended that adults get seven to nine hours of sleep each night, but it varies based on individual needs. Some people need more or less than this amount to feel rested and energetic. If you're not getting enough sleep, try going to bed an hour earlier to help out your immune system.
3. Exercise for at Least 20 Minutes a Day
Regular exercise is another way to help your immune system. When you exercise, you help your body release powerful, healthy endorphins that can help boost your immune system. You also burn off any excess energy to reduce stress and improve blood flow throughout the body for better health.
It's best to do some kind of physical activity for 20 minutes or more each day. If you are not a fan of exercising in the gym or lifting weights, you can find enjoyable activities that will keep you moving! Try dance, swimming, hiking, kickboxing, cycling, running, or walking.
4. Practice Good Hygiene to Stay Healthy
Good hygiene is another thing on the list that can help your immune system stay healthy and strong. You might not think that how you wash your hands impacts your health but it actually does! It's important to keep yourself and any surrounding areas sanitized to prevent the spread of germs, bacteria, and viruses that can make you sick.
5. Manage Your Stress Levels
Managing stress is one of the most important things you can do for yourself when trying to stay healthy all year long! Stress has been linked to many diseases like high blood pressure, heart disease, diabetes, obesity, and cancer.
All of this is because stress releases harmful hormones in the body that can weaken your immune system. A quick way to reduce stress is by practicing mindfulness or meditation for a few minutes every day. You can also try some light yoga or tai chi to help you relax when feeling stressed or anxious.
6. Avoid Smoking or Drinking Alcohol Excessively
Harmful substances like nicotine, alcohol, and illicit drugs can harm your immune system. When you smoke or drink, you are exposing your body to harmful toxins that can cause all kinds of diseases.
In addition, if you are addicted to a substance, your body will constantly be in a stressful state while it tries to get its fix. This harmful stress affects the immune system and makes it more difficult for you to fight off disease.
7. Take Vitamins Daily to Supplement Your Diet with Essential Nutrients
Many of us don't always get the essential nutrients that we need to maintain a strong immune system from food alone. So to make up for any deficit, taking vitamins and nutritional supplements is a great option.
When choosing a vitamin supplement, it's best to look for products with natural ingredients from a trusted nutrition store in Chattanooga TN to make sure you are not getting any harmful chemicals or additives.