The immune system is a complex network of cells and proteins. Its main role is to defend the body against infection. Just like a digital database, it keeps a record of every single germ or microbe it has ever defeated so it can recognize and destroy the microbe quickly if it penetrates the body again. When the immune system is compromised or is functioning abnormally, it can lead to allergic diseases, immunodeficiencies, and autoimmune disorders.
Needless to say, it’s imperative to keep your immune system at its best. And the best way to do that is by going natural. Here are some ways how:
1. Establish a healthy diet.
The one thing that’s never missing in this type of list, eating right plays a vital role in boosting your immune system. A healthy diet includes the recommended serving of fruits and vegetables daily. Green superfoods are especially important to get the vitamins and minerals that your body needs.
Our pHresh greens® provides get 3-4 in just one teaspoon. It’s rich with carefully chosen ingredients to help provide your body with a rich natural source of vitamins, trace minerals, chlorophyll, and other phytonutrients beneficial to health. Green powders are dietary supplements designed to help you meet your daily recommended vegetable intake to support your body’s immunity, increase your energy levels, help in detoxification, and more.
2. Limit your sugar.
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Make an effort to curb your sugar intake to decrease inflammation and aid in your weight loss. This could help reduce your risk of chronic health conditions. Strive to limit your sugar intake to less than 5% of your daily calories. To give you an idea, if you are on a 2000-calorie diet, this equals about 2 tablespoons or 25 grams of sugar.
3. Get enough sleep.
Children and infants need up to 14 hours of sleep, teens need 8-10 hours, while adults should aim to get 7 or more hours of sleep each night. Sleep has been closely linked to immunity with inadequate or poor sleep quality being associated with higher susceptibility to sickness. Thus, adequate rest may help strengthen your immune system.
Develop a habit of retiring for the night at the same hour every time. As well, to help you sleep better, create a sleep-friendly environment by staying in a completely dark room and avoiding the use of gadgets as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, your body’s natural wake-sleep cycle.
4. Exercise regularly.
This one you should tread lightly. There’s a study that suggests that prolonged intense exercise can suppress your immune system, so to be on the safe side, go for moderate exercise. Studies indicate that a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Aim for at least 150 minutes of moderate exercise per week.
5. Stay hydrated.
Hydration alone does not protect you from germs and viruses. However, keeping yourself hydrated, as you know, is crucial to your overall health. Mild or moderate dehydration can cause thirst, muscle cramps, fatigue, headache, and dizziness. When severe, dehydration results in more serious symptoms, such as low blood pressure, confusion, shock, unconsciousness, and may even lead to death.
So take enough fluid every day. Water is best recommended since it’s free of additives, calories, and sugar. But you can also mix it up a bit by going for healthy juices or superfood powder like the pHresh Superblends. If you are exercising, working outdoors, or living in a hot climate, it’s best to drink more.
6. De-stress when needed.
In a review published in 2015, it was indicated that long-term stress leads to chronically elevated levels of cortisol, a steroid hormone produced by the adrenal gland with broad metabolic effects, including suppression of some facets of the immune system. The immune system’s ability to fight off antigens is reduced when we’re stressed, making one more susceptible to infections. Keep stress under control by doing stress-reduction techniques such as meditation and yoga. You can also do something that you love and enjoy like fishing, crafting, or sketching. Even just five minutes of decompressing daily could help a lot!