Your immune system helps your body fight illness—it is your body’s first defense against bacteria, viruses, and disease. Covid-19 has left many of us wanting to help bolster our immune system and help our bodies to fight off illness. While this is easier said than done, there are a number of lifestyle changes that you can make to help your body’s natural defenses.
Get Enough Sleep
Getting enough sleep and rest is hugely important for your body. Sleep and good immunity are closely linked. You may notice that when you are ill you tend to need more sleep. This is because it is during sleep that your body begins to repair itself and replenish its stores. Thus, even if you are not ill, it is important to get adequate res, since without enough sleep you can be susceptible to illness. On average an adult needs between 7 to 9 hours of sleep a night, which will give your immune system a much better chance to fight illness.
If you find it hard to sleep, there are a number of things you can do to improve your sleep hygiene, for example, having fresh air in the room and limiting screen time in the hours before bed.
Eat a Balanced Diet
What you eat has a huge effect on your immune system. To really boost your defenses and your immune function, it is important that you have a well-balanced diet. This means eating a variety of foods in the right proportions. For example, you must make sure that eat five portions of fruit or veg every day, as well as including a variety of food groups in your daily meals, for example highly fibrous foods, dairy or alternatives, protein, and lots of healthy fats and pulses. Try to avoid foods high in sugar and unhealthy fats.
While inflammation is part of the body’s natural response for defending itself against infection and injury, too much inflammation can be bad. Introducing anti-inflammatory foods and supplements to your diet can have a really beneficial effect on your immune system. This is because these foods include antioxidants, which are protective compounds and help fight free radicals. These include foods like ginger, turmeric, berries, and fatty fish.
Making a conscious effort to reduce stress in your life can be a good way to protect your immune system. When we are stressed the immune system’s ability to fight off illnesses is reduced. Thus, it is worth adding some de-stressing rituals into your daily routine. For example, you can take a walk outside, try CBD gummies, and begin to meditate. Each task has great benefits for your stress levels. By being outside you can unwind and relax and give yourself time to ground, sunlight is also known to be beneficial for improving stress. CBD gummies are known to have stress-releasing properties to help you relax naturally, and meditation is known as the ultimate de-stressor.
Reducing stress, improving your diet, and sleeping properly allows your body the rest it needs to bolster your immune system.