Self-care is self-love. Oftentimes, we get so caught up in our day-to-day hustle and bustle that we forget about taking care of ourselves. There are a lot of benefits that come with self-care. Among others, it uplifts the mood, helps in de-stressing, improves focus, and boosts the immune system.
Here are easy practices in building up the immune system that you can do at home:
1. Wake up early.
From the moment you wake up, you’re already setting the tone of how well you take care of yourself. One very significant benefit of waking up early is a reduced level of stress. Early risers get to eliminate the need to rush in the morning and even forgetting important things along the way. This means that you have the control to start your day on an optimistic note and such positivity often stays with you throughout the day.
If you’re not yet doing this, give it some time but be consistent. Getting up early should be done with a gradual transition to be established as a routine. Consistency translates into better sleep quality as your body’s internal clock adapts to your new sleep routine.
2. Get ample sleep.
Of course, you can’t just rise and shine full of energy if you’re not getting enough rest your body needs. Stick to the recommended 7-8 hours of sleep. When it comes to your health, sleep plays an important role, and skimping on it could adversely affect your immune system, leaving you susceptible to a bad cold or case of the flu.
According to The American Institute of Sleep, adequate sleep helps keep your immune system in fighting shape. It may also protect you from other health issues including heart disease, diabetes, and obesity. If your sleep schedule is interrupted by a busy workweek or other factors, you can make up for it with a nap, ideally taking two naps that are no longer than 30 minutes each.
3. Eat more fruits and vegetables.
Like any fighting force, you need to arm your
immune system by providing it with good, regular nourishment. Vegetables, as
well as fruits, nuts, and seeds, are loaded with nutrients that you need to
keep your immune systems in top shape. Cruciferous vegetables such as kale,
cabbage, and broccoli are known to support liver function, a key part of our
bodies’ natural detoxification process. Other immune-boosting whole foods like
berries, citrus fruits, garlic, and other leafy greens are also good to stock
To ensure that you are getting the recommended 5-9 servings of fruits and vegetables per day (as advised by the USDA), get the pHresh Superblends™, which gives you all of the superfood benefits of juices and smoothies without all of the hassle, or the PHresh Greens®, which provides 3-4 servings of raw greens in just 1 teaspoon. Get the right green powder drink to conveniently fruit and veggie-up any time of the day.
4. Try aromatherapy.
Another way you can improve the immune system is to add essential oils to your daily regimen. More than just the pleasant smell, essential oils have been studied for its role in supporting the immune system.
All essential oils have antimicrobial properties, but they differ in the properties they contain. Some of the most common essential oils for immunity include lavender, eucalyptus, lemon, and peppermint.
5. Sing and dance your heart out.
Shaking what your mama gave you doesn’t just burn calories. It may also lead to improved mood and body image, a better quality of life, and a lower risk for dementia. Likewise, listening to your favorite tunes can significantly heighten your mood and even stimulate creative thinking. Singing along can also improve your heart health. So the next time you need some lifting up, just turn up the sound and sing and dance like no one’s watching!
6. Exercise regularly.
Speaking of moving around, here’s your reminder to exercise regularly. You don’t have to go to the gym to stay fit, you can do a lot of sweating out in the comfort of your home. Exercise not only prevents chronic illnesses, such as heart disease and high blood pressure, it can also contribute to general good health including a healthy immune system. It can promote good blood circulation, which allows your cells and substances of the immune system to move through your body freely to do their job efficiently.
7. Consider meditation and yoga.
While you work on your physical fitness, don’t forget to attend to your inner wellness as well. Practicing yoga is known to improve flexibility, balance, endurance, and physical strength. Part of yoga is meditation as it deals with mental relaxation and concentration through awareness of breathing.
If you feel like you don’t have the time and dedication to do yoga, at least work on doing regular meditations. It’s free and can be done from anywhere. Just close your eyes, quiet your mind, and focus on your breath. Mindfulness meditation can help relieve stress, and studies show that it may be linked to enhanced immune response.
8. Get some sunshine!
Soak up the sunshine and enjoy some vitamin D! Go out and spend more time outdoors by starting your pocket garden, going for a walk, or just simply lounging at the porch with a good book and a refreshing smoothie. Just make sure to put on your sunblock with at least an SPF of 30.
9. Practice good hygiene.
Good hygiene is important for social, medical, and psychological reasons. It not only reduces the risk of illness, but it also improves the way others view you and how you view yourself. It’s an effective step in strengthening the immune system and avoiding infections.
So, take conscious steps to improve your hygiene. Wash your hands with soap and water before preparing food and after using the bathroom. Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.
10. Treat yourself to a regular home spa.
Don’t wait for an excuse to treat yourself to a relaxing spa day. You don’t even have to spend so much since this is something you can do at home. Run a luxurious bath complete with invigorating bath bombs and scented candles, get some slices of a cucumber and cover your eyes to get rid of the eyebags, or perhaps make your own face mask using honey and oats. No matter how busy you are, always make time for self-care.