Updated: Aug 24
Our bodies do a lot to keep us alive and healthy. And the least we can do is return the favour by practicing good habits that will be beneficial to our overall health.
We need to take better care of our immune system since it works really hard to fight germs and prevent illnesses. But how do we do this? Well, here are five healthy habits you can practice to help boost your immune system.
- Limit Your Sugar Intake
We all know that sugar is bad for us. But did you know that as little as 10 teaspoons of sugar are enough to impair the white blood cells’ ability to kill bacteria? To put that amount into perspective, two 12-ounce soda cans can have that much sugar. So, you really have to reflect on some habits you have that can contribute to your daily sugar intake. To reduce the amount of sugar you consume in a day, try using natural sweeteners instead of processed sugar.
- Avoid the Cold
The cold may not bother you, but it can bother your immune system. It’s true that exposing yourself to the cold can increase your chances of getting sick. This is because cold extremities can reduce your body’s supply of white blood cells. And you need those little soldiers to fight against illnesses.
- Choose Healthy Fats
People tend to avoid fat because we’ve been told how bad it can be for our bodies. And while this is partially true, some types of fat can actually help your body. Welcome healthy fat into your diet as these are essential for building cells and help regulate the immune system’s response to invaders.
Choose unsaturated fats from vegetables over saturated animal fats since the latter can reduce white blood cells’ ability to fight diseases. You should also avoid trans fats found in baked and processed food as they can also negatively affect the immune system.
- Exercise Regularly
There’s nothing like a good workout to keep the blood pumping. But did you know that exercising can also benefit the immune system by producing more white blood cells? Yes, regular exercise even ensures these changes last long. So, if you want to reduce your chances of getting sick, you better get moving and make a habit out of it.
- Add Fish to Your Diet
If you want to boost your immune system, make fish your animal product of choice. The Omega-3 fatty acids found in oily fish, such as sardines, mackerel, and herring, helps regulate immune system function. Fish also contains protein, which is essential for building cells that can boost your immune system.
When diseases attack the body, its initial reaction is acute inflammation. But if you have a good amount of Omega-3 in your diet, it can help increase the anti-inflammatory compound production and lower the inflammatory ones. This aids the body in recovering and may even suppress cancer cell growth.
It’s essential to boost your immune system to help your body fight against diseases. Some changes in your diet that can help strengthen your immune system include limiting sugar intake, choosing healthy fats, and eating more oily fish. You should also avoid the cold to lower the chance of catching illnesses and exercise regularly to promote the production of white blood cells.
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