The Immune system of your body protects you from different types of diseases, which can be caused by bacteria, viruses, fungi, and toxins. So, if you want to lead a healthy life, there is no alternative to boosting your immune system.
Usually, your body has two parts of the immune system:
- The Innate Immune system ( You have inherited this system, and it works actively from the moment you are born.)
- The Adaptive Immune system ( you have developed this immune system by exposing it to microbes)
What Should you do to boost your Immune System:
There are certain ways to boost your immune system, but we have divided it into two parts. Firstly, you have to eat healthy foods, and Secondly, you have to work out regularly. So now, let’s discuss about them:
Healthy foods for boosting the Immune system:
You have to eat fruits, especially fruits that contain Vitamin C, as they will increase the number of white blood cells that fight germs and infections. Oranges, clementines, tangerines, lemons, limes, strawberries, and grapefruits are enriched with Vitamin C. But, you have to eat the proper amount of fruits. For vitamin E, you can eat almonds, peanut butter, sunflower seeds, Hazelnuts, etc.
Vitamin E is part of most biochemical reactions. Now, you have to eat foods that contain vitamin A. For example, Carrots, sweet potatoes, cantaloupe, pumpkin, and dark green leafy vegetables. Vitamin-A improves your eyesight and prevents infections. After vitamin A, you must focus on vitamin D and proteins. You will find vitamin D in Salmon, tuna, mackerel, sardines, and you can eat eggs, chicken for protein. But, don’t forget about the fibers ( oats) as they will build your body muscle.
Along with these food items, you can eat dark chocolates and Coffee. Because dark chocolate contains theobromine antioxidant that protects your body cells from free radicals, and Coffee contains caffeine which will reduce your body fat plus increase metabolism rate. But, you have to eat the proper amount of coffee and chocolate, and never overeat. Furthermore, you should drink one or two cups of green tea as, according to research, green tea not only boosts your immune system but also prevents you from cancer and high blood pressure.
How to prepare healthy foods:
You can eat them or cook them before eating. But, if you don’t have enough time to eat separately, you can make a healthy smoothie. You will need a maximum of 10 to 15 minutes. All you need is a high-end blender and food items.
Now clean the container and put all the food items and blend until you see a smooth mixture. You can add water if you like thin smoothies. Besides, if you want to cook them, don’t cook in high temperatures and excessive oil; otherwise the nutrition of food will be reduced. Lastly, You can get a coffee machine for coffee as it will provide you with a perfect cup of coffee every time.
Physical exercise for boosting the Immune system:
Physbody’s Exercise can boost your immune system in different ways. For example, when you exercise regularly, the blood flow will increase, which helps clear bacteria from the airways. Besides, it increases your body’s temperature and develops antibodies to fight against viruses or bacteria.
In addition, according to some research, exercising regularly will reduce the stress hormone of your body. Moreover, exercise makes the immune cells to be more effective as they can respond faster.
Types of physical exercise:
You can conduct various types of physical activity for developing immunity in your body. Firstly, you can go to the gym and exercise there. Besides, if you don’t get enough time for the gym, you can work out at home. Freehand exercises like push-ups, squats, ab-crunches are very effective.
Besides, you can go for a run, walk or cycle for 15-20 minutes. If it is quite problematic for you to go outside, you can buy a treadmill or cycling machine and exercise at home. Again, swimming is also a good form of exercise that enhances your stability and immunity. Nowadays, yoga has become a prevalent form of exercise, and it is very effective for you.
In addition, try to work out with some weights as they will also improve your strength and build your body’s muscle. Lastly, never exercise when you are full or have an empty stomach. You can eat light foods a minimum of half hours before exercise and try to drink adequate water; otherwise, your body will be dehydrated.
Now, you know about the importance of boosting your immunity and how to increase it. So, if you want to have a healthy life, we recommend you eat healthy foods and exercise regularly. But, you have to remember that you have to avoid fast foods and excessive weight exercise.