How to Increase the Body’s Immune So You Don’t Get Sick Easily
The body’s immune function is to protect the body so that you don’t get sick easily. However, sudden changes in weather and an unhealthy lifestyle often make your body’s immunity decrease. How do you increase your body’s immunity so you don’t get sick easily? Check out the following reviews!
1. Get Enough Sleep
In fact, inadequate or poor quality sleep can lead to a weakened immune system that exposes you to disease. Adequate rest can strengthen natural immunity.
Under normal conditions, adults should sleep 7-8 hours each night, while teenagers need 8-10 hours. Infants and under their teens need up to 14 hours of sleep.
A study also explains that you need to sleep more when you are sick so that your immune system fights disease better.
2. Limit Sugar Consumption
Consumption of foods high in sugar and carbohydrates can cause obesity and diabetes. Well, this disease participates in weakening the immune system. Therefore, limit sugar consumption!
You can start by limiting your sugar intake to less than 5% of daily calories or equal to about 2 tablespoons (25 grams).
3. Make sure the body is always hydrated
Water plays many important roles in your body, including supporting the immune system. That’s why you need to make sure you’re always hydrated by drinking enough water. The study revealed that men should drink around 3.7 liters of water per day while women should drink 2.7 liters of water per day.
4. Manage Stress
Managing stress and anxiety is the key to immune health. Activities you can do to manage stress are meditation, exercise, journaling, yoga, and others. If needed, you can consult a certified psychologist directly.
5. Exercising Routine
Research explains, regular exercise can reduce inflammation and help immune cells regenerate regularly. Examples of sports that you can try are jogging, swimming, and light hiking. At least, you need to exercise for 150 minutes per week.
6. Quit smoking
If you are a smoker, then quitting smoking can be the start of a healthier life and boosting your immunity. Quoting from the Centers for Disease Control and Prevention, smoking increases the risk of immune system problems and rheumatoid arthritis.
7. Consumption of Healthy Food
You must eat healthy foods if you want your immune system to stay strong. Eat lots of vegetables, fruits, nuts, seeds, lean protein and foods that contain healthy fats such as avocados.
8. Maintain Weight
Being overweight can affect how the body works in fighting disease, you know! Keep your weight stable, avoid overeating and try to exercise regularly.
9. Do not drink alcohol in excess
Furthermore, the Centers for Disease Control and Prevention also stated that excessive alcohol consumption can weaken the immune system in the long term. That’s why you also need to limit the consumption of alcoholic beverages.
10. Take Supplements If Needed
You can take supplements if necessary, especially when you are recovering after being sick or in the middle of a transition. Usually, these supplements contain vitamin C, vitamin D, and zinc which are useful for strengthening the body’s immunity.
However, if your body tends to get sick all the time even though you have a healthy lifestyle, don’t hesitate to undergo an immunology test. Because it could be an early sign if you have problems related to the body’s immune system.
