The time of the pandemic has clearly shown that your health is the real wealth. Immunity plays a crucial role to save your body from multiple kinds of diseases or viruses.
While improving your immunity is easier said than done, making a few dietary and lifestyle changes can help you enhance your body's immune system and fight disease-causing pathogens.
There are multiple things that you can do to boost your immunity. Let's have a look at the tips that you need to follow.
1) Have enough sleep
Getting enough sleep and, above all, good sleep is directly linked to boosting your immunity. You know that your body keeps on changing, and the needs and requirements keep changing over time.
An infant should get around fourteen hours of sleep in a day, and a teenager must have eight to ten hours of sleep. When it comes to adults, then they should get asleep around seven hours to maintain a healthy immune system.
Not getting enough sleep can open the door to a lot of diseases. You better not expect such things for yourself. So, the very first step that you can take to boost your immune system is to have a good amount of sleep.
2) Eat whole plant foods
Nutrients and antioxidants help in fighting pathogens. Whole plant food like vegetables, fruits, and so can thus help in improving immunity.
Meanwhile, the protein in plant foods feeds your gut microbiome, which is your gut's community of beneficial bacteria. A healthy gut microbiome can boost your immunity and prevent pathogens from entering your body through your intestines.
3) Increase intake of healthy fat
You must know some of the fats are actually important for your body. Do you want to know about the sources from which you can increase the intake of healthy fat? Here are some of the sources which are rich in healthy fat.
Avocado
Cheese
Dark Chocolate
Whole Eggs
Fatty Fish
Nuts
Chia Seeds
Virgin Olive Oil
Coconut and coconut oil
Full-fat Yogurt
These are the top ten rich sources of healthy fat that your body needs to protect itself from germs and diseases.
4) Increase intake of fermented food
Fermented foods are high in probiotics, which are beneficial bacteria that populate your digestive tract. According to research, a thriving network of gut bacteria can aid immune cells in distinguishing between normal, healthy cells and detrimental invader organisms.
Let's have a look at the sources of fermented food.
cultured milk and yoghurt.
wine.
beer.
cider.
tempeh.
miso.
kimchi.
sauerkraut.
Gut health and immunity are inextricably linked. Fermented foods and probiotics can help your immune system recognise and target harmful pathogens, which can strengthen your defences.
5) Decrease the intake of excess sugar
Added sugar can lead to increased chances to fall ill as added sugar can lead to weight. Obesity comes with a lot of trouble. Intake of added sugar can also lead to many complicated diseases.
Obesity, type 2 diabetes, and heart disease are all linked to added sugars, which can all weaken your immune system. Sugar consumption should be limited in order to reduce inflammation and the risk of developing these diseases.
The best way to keep your body healthy and keep the health-related problems at bay is to cut down the intake of sugar. So, what are you waiting for?
6) Do some exercise
Your body needs to be active to boost immunity. Involve yourself in some exercises to protect your body from any germs and diseases.
Moderate exercise can help to reduce inflammation and maintain a healthy immune cell turnover. Walking, jogging, biking, swimming, and hiking are all excellent options.
It is better to do some exercise to keep yourself in good shape.
7) Drink plenty of water
Staying hydrated can save you from a lot of trouble. You might even hear everyone say that drinking water is the solution to every problem, whether it be your skin issue or other body issues.
Dehydration can cause body ache, fatigue, and so on, making you weak and inviting numerous diseases. Although hydration does not always protect you from germs and viruses, it is important to avoid dehydration for your overall health.
Although tea or juice can also be considered as a good way to keep yourself hydrated, none can beat water. It comes along with numerous benefits.
8) Manage your stress
Stress can invite some major problems, and it can disrupt your daily activities plus health like; while you are under stress, you won't be able to take proper sleep, eat properly, and your mind won't be at peace.
If you are wondering how you can manage stress, you can do a couple of things like meditation, walk, exercise, etc. Managing your stress can result in boosting your immune system.
9) Take important supplements wisely
During the pandemic period, you might have come across multiple things where it is suggested that to boost your immunity, you should take some supplements.
There are some best-known supplements that you should take are:-
Vitamin C
Vitamin D
Zinc
Elderberry
Garlic
If you are wondering about whether you can get all important supplements in one thing, then there is something for you. You can buy an immunity booster from Natmed India and can protect your body from any kind of germs or disease.
You can start your own business and offer the best immunity boosters with the help of a PCD company. If you are planning to enter the pharma industry and earn a profit, then all you have to do is to search for a pcd pharma company in Kerala.
You can find many when you search for top 10 pcd pharma company in Kerala. Choose the company which is most suitable for you.
For more information, you can contact our experts.