It has never been more important than now to find ways to boost our immune system. According to Cleveland Clinic and UnityPoint Health there at four keyways to build your immune system so your body can fight disease and illness. It is easier than you think!
- Eating a well-balanced diet – Eat a variety of foods; fruits, vegetables, whole grains, dairy, lean protein and foods with omega-3 fatty acids, like eggs, salmon and avocados. Specifically look for food’s rich in Vitamins B6 (Pork, Chicken, Potatoes Eggs, Peanuts), Vitamin C (Broccoli, Brussels Sprouts, Peppers, Tomatoes) and Vitamin E (Nuts, Spinach, Broccoli, Sunflower Seeds, Almonds), Zinc (Red Meat, Poultry and Nuts). Also, Vitamin D which is difficult to get through food intake alone. The best way to get enough Vitamin D is sunlight, you can get some Vitamin D
by consuming fish (Tuna, Mackerel Oysters). If you need to take a supplement for D, D3 is recommended.
- Drink Plenty of Water – Water intake aids in digestion and helps the body’s defenses function properly.
- Prioritize Exercise – Moderate-intensity exercise can help maintain a healthy immune system. Beware of over doing it which can have the opposite effect!
- Get Enough Sleep – Quality sleep can also bolster the T cells in your body that fight off infection. During sleep your immune system releases proteins called cytokines, some of these increase when you have an infection, have inflammation or are under stress. Sleep deprivation may decrease production of these protective cytokines.
It’s a simple as doing the things we know keep us healthy. Eating a
well-balanced diet with protein and a variety of colors of fruit and vegetables, drinking enough water, exercising and getting enough sleep!