7 Ways To Improve Your Immunity

While improving your body's natural defenses is easier said than done, making a few dietary and lifestyle modifications can help you enhance your immune health and fight germs that cause diseases.
Here are some natural ways to boost your immune health and help  your body battle infections.

Get Enough Sleep

Sleep and immunity are interrelated. Poor quality or inadequate sleep makes you more prone to various illnesses. If you don't get enough sleep or quality sleep, you're more susceptible to diseases after being exposed to a virus like the common cold.
Sleep deprivation also impacts how quickly you recover from illnesses. It reduces your body's ability of cytokines production. Cytokines are proteins that fight inflammation and infections. As cytokines are created and released while you're asleep, not getting enough sleep has a dual impact on your immune system.
If the situation persists for long periods, it diminishes your body's ability to respond effectively to the treatment. Hence, you should get at least seven hours of sleep every night. If you're a teenager, you require eight to ten hours, and younger children and newborns require up to fourteen hours of peaceful sleep each night.
If you're struggling to sleep, consider restricting your screen usage and avoid using your cellphone at least an hour before your bedtime. This helps prevent the blue light emitted by your phone, TV, and computer screens from interfering with your body's normal wake-sleep cycle. You can further wear an eye mask or sleep in a fully dark room to sleep better.

Eat More Whole Plant Foods

Whole plant foods such as legumes, seeds, nuts, vegetables, and fruits, are packed with antioxidants and nutrients that help fight diseases.
Antioxidants in them reduce inflammation by fighting free radicals in your body. When these unstable compounds build up in high concentrations in your body, they can cause inflammation.
Chronic inflammation leads to numerous health problems, including Alzheimer's, heart diseases, and even cancers.
Additionally, the fiber in plant foods feeds the healthy microbiome in your gut.  The healthy bacteria in your gut can boost immunity by preventing viruses from entering your body through your intestines. They are also high in nutrients like vitamin C, which help strengthen your immunity.

Eat More Healthy Fats

Fats found in salmon and olive oil are considered healthy fats and help your body fight germs by reducing inflammation. Although inflammation is the most common reaction to stress and injury, chronic inflammation can weaken your body's immune response.
The anti-inflammatory of these healthy fats helps lower the risk of chronic diseases like type 2 diabetes and heart diseases. 

Limit Intake of Added Sugars

According to new studies, added sugars and processed carbs have proven to be the leading cause of obesity and overweight.
Sugar restriction can reduce inflammation and promote weight loss, lowering your risk of chronic diseases.
Limiting added sugars is a crucial aspect of boosting your immunity. You should limit your sugar consumption to less than 5% of the total calories consumed each day. For someone on a 2,000-calorie diet, this is around 2 tablespoons (25 grams) of sugar.

Exercise Regularly

Exercise has numerous advantages, one of which is strengthening your immune system. But don't go overboard! Moderate exercise aids the body's ability to fight sickness by clearing germs from your lungs. It increases your body temperature, inhibiting bacterial development.
Regular exercising also improves your blood circulation, allowing more white blood cells to reach different corners of your body and identify disease-causing foreign particles.
Additionally, exercising also helps you to sleep better. A good night's sleep ensures all the repairing is properly done while your body is at rest. All the healing takes place during the night.
Slow-wave (deep sleep) sleep is increased by moderate aerobic exercise, allowing the brain and body to regenerate. Exercise can help you maintain a positive mood and de-stress your thoughts, both of which are vital in the early stages of falling asleep.

Stay Hydrated

Although hydration may not always protect you from viruses and bacteria, it is crucial to stay hydrated to remain healthy and fit.
Dehydration can induce headaches and compromise many of your bodily functions, including your heart and renal function, digestion, mood, focus, and physical performance.  These issues can make you more susceptible to diseases.
To avoid dehydration, drink enough water every day and increase your liquid intake. However, water is advisable as it's calorie-free, additive-free, and sugar-free.
While tea and juice also are hydrating, sweetened tea and fruit juices must not be overused due to their high sugar content. If you exercise frequently, work outdoors, or live in a place with hot temperatures, you may need to increase your fluid intake.

Manage Your Stress Levels

Stress and anxiety relief are essential for immunological health. Long-term stress causes immune cell function abnormalities and inflammation.
Yoga, writing, exercise, and meditation are some of the activities that may help you manage your stress. You can also consider reaching out to a licensed counselor or therapist, whether remotely or in person, to help you out.

Avail Virtual Healthcare Services at TelMDCare!

At TelMDCare, we offer telehealth services if you have a weak or compromised immune system. You can consult our doctors from the comfort of your home!
You can book an appointment with our professional healthcare experts who help diagnose and treat your health issues. We offer virtual healthcare facilities; you can book your virtual healthcare appointments and consult our expert online doctors.
We have expert physicians to help you with allergies, dental infections, sexually transmitted diseases, ear infections, motion sickness, and many other health concerns.
Give us a call today!