Your immunity is your first line of defense against any health problem. Higher immunity means low chances of catching any infection. A healthy immune acts as the initial barrier against any foreign invading particles entering the body like antigens. Even if a few particles enter the body, your immune system helps keep infections at bay by producing white blood cells & other proteins that destroy these foreign substances.
Ever since the pandemic hit, it has become more important than ever to care for your immune system & stay fit. But to do that, you must take little effort every day. Here are a few tips that you can easily follow to keep your immunity high & vulnerability to diseases low.
Eat Right & Hydrate Yourself
Your diet is primary when it comes to keeping your immunity high & rightfully so. So, ensure you eat right & have a balanced meal every day that ensures ample nutrition. Your diet must consist of all important elements including fruits, vegetables, whole grains, legumes & more. This would make your diet high in essential micronutrients like Vitamin B6, Vitamin C, Vitamin E & more. Similarly, drinking an ample amount of water is equally important. This keeps you hydrated & fit all day long. Ensure you drink up to 4 liters of water throughout your day.
Exercise to keep fit
Staying healthy isn't just about eating right, but also about how you expend the energy that food brings you. This is why it's important for you to exercise every day. Exercising aids your immune system making it healthy & keeping you fit. It also boosts overall circulation in the body making you feel active too. A routine of 30 minutes of moderate to vigorous exercise is suggested on a daily basis. You don't always need to hit the gym to stay fit. A regular routine of brisk walking or running can still do the trick for you.
De-stress to strengthen your immunity
Stress can aggravate & lower your immunity drastically. It triggers the immune system initiating a stress response which further suppresses the immune system, making you vulnerable to infections. It is thus important that you do enough to de-stress yourself. You can opt for regular practices like meditation, prayers, pranayama, or more to calm the mind & de-stress you. Mindful exercises & meditation help lower the heart rate of the body thus lowering anxiety. Regular exercising also helps reduce stress.
Get enough sleep every night
Your body requires ample rest regularly to keep you fit. That's why it's important that you get enough sleep every day. It's just as important as eating right. Lack of sleep can not only make you feel exhausted but also increase your vulnerability to infections caused by viruses & bacterias. On the contrary, ample sleep can help increase the number of T-cells in the body, better known as immunity cells. A minimum of 6-8 hours of sleep every night can work wonders in keeping you fit.
Moderate your smoking & drinking habits
We would suggest that you give up on harmful habits like smoking & drinking altogether. But, if that isn't a possibility, we would suggest you moderate these habits so they don't hamper your health. Habits like smoking & drinking can potentially decrease your immunity making you prone to diseases. Also, they aggravate your immunity when you fall sick. So, it is highly important that you moderate such habits & leave them altogether if possible.
Little efforts like these go a long way in helping you stay fit. We hope these help you stay fit. If you wish, you can also talk to your doctor regarding other things you can do, or get supplements prescribed that would help strengthen your immunity.
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